My long-time favorite wild rice soup recipe, creamy and hearty, but 'light' in calories. It's absolutely delicious, a great way to really take advantage of the lovely nuttiness of wild rice.
"...this was an awesome recipe." ~ Amanda
"It was very good! " ~ acr
"This is a delicious soup recipe." ~ Edith
Home cooks recognize the usual method to make a cream soup – with cream – although the diet- and health-conscious may use lower-fat milk, even non-fat skim milk.
Another method is to use puréed cream-textured vegetables, in this low-calorie CREAMY WILD RICE SOUP, potatoes and parsnips.
The root vegetables do add today’s verboten carbs but also fiber, vitamins and minerals with a minimum of saturated fat. Watch for recipes, especially soups, that use vegetables rather than dairy products to produce creaminess – without cream.
CREAMY WILD RICE SOUP
Time to table: 35 – 65 minutes
Makes 8 cups
- 2-1/4 cups water
- 1/2 - 1 cup wild rice, native or cultivated (wild rice photo comparison)
- 1 tablespoon butter
- 2 cups sliced leeks, white and light green parts only (about 4 leeks)
- 2 cups chopped celery (about 4 ribs)
- 1 tablespoon chopped fresh parsley
- 1 clove garlic, minced
- 5 cups no-fat chicken broth or Homemade Chicken Stock
- 2 cups red potatoes, skins on, chopped (about five small potatoes)
- 2 cups parsnips, peeled and chopped (about 3 medium)
- Additional chopped parsley
Bring water to a boil in a medium saucepan. Add wild rice and simmer until al dente and nut-flavored, about 25 minutes for native wild rice and 60 for cultivated.
Meanwhile, heat a four-quart Dutch oven and melt butter. Add leeks and celery, sauté on medium high until soft and just beginning to brown. Add parsley and garlic, sauté another minute or two. Add chicken broth and bring to a boil. Add potatoes and parsnips and return to a boil. Reduce heat and simmer 20 – 30 minutes or until potatoes and parsnips are soft.
With a standard or immersion blender, purée (using small batches and extra care with a standard blender) hot vegetable broth, leaving some chunks. Stir in wild rice and serve. Season to taste and serve garnished with additional parsley.
2006 | I now suggest cooking a whole cup of wild rice, up from the specified 1/2 cup.
2007 | For an Objiway legend about wild rice, see my recipe for Wild Rice Salad.
2011 | Parsnips aren't always easy to come by. For a recent batch, I substituted less-expensive rutabagas. Any root vegetable would also work, think carrots and turnips, so would cubes of butternut squash.
Originally published 2005, republished online 2011
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