Creamy Wild Rice Soup

Dairy Free
Health score
38%
Creamy Wild Rice Soup
40 min.
3
362kcal

Suggestions


Warm up your day with a bowl of our Creamy Wild Rice Soup, a delightful blend of flavors and textures that will leave you feeling satisfied and nourished. This dairy-free recipe is perfect for those looking to enjoy a rich and creamy soup without the heaviness of traditional dairy products. With a preparation time of just 40 minutes, you can whip up this comforting dish in no time, making it an ideal choice for a cozy weeknight dinner or a delightful starter for your next gathering.

The combination of tender vegetables, hearty wild rice, and a touch of toasted almonds creates a symphony of flavors that dance on your palate. Each spoonful is packed with nutrients, making it not only delicious but also a wholesome option for you and your loved ones. With only 362 calories per serving, this soup is a guilt-free indulgence that fits perfectly into any meal plan.

Whether you're serving it as a starter, a light snack, or a satisfying main course, this Creamy Wild Rice Soup is sure to impress. The vibrant colors and inviting aroma will have everyone gathering around the table, eager to dig in. So grab your saucepan and let’s get cooking—your taste buds are in for a treat!

Ingredients

  • tablespoons butter 
  • cup celery stalks sliced
  • cup carrots shredded
  • 0.5 cup onion chopped
  • 0.5 cup bell pepper green chopped
  • tablespoons flour all-purpose
  • 0.3 teaspoon pepper 
  • 1.3 cups rice wild frozen cooked (from 10-ounce package)
  • cup water 
  • 10.5 ounces cream of chicken soup canned
  • 0.3 cup slivered almonds toasted
  • 0.3 cup parsley fresh chopped
  • cup frangelico 

Equipment

  • sauce pan

Directions

  1. Melt butter in 3-quart saucepan over medium-high heat. Cook celery, carrot, onion and bell pepper in butter about 4 minutes, stirring occasionally, until tender.
  2. Stir in flour and pepper. Stir in wild rice, water and broth.
  3. Heat to boiling; reduce heat to low. Cover and simmer 15 minutes, stirring occasionally.
  4. Stir in half-and-half, almonds and parsley.
  5. Heat just until hot (do not boil or soup may curdle).

Nutrition Facts

Calories362kcal
Protein10.46%
Fat47.61%
Carbs41.93%

Properties

Glycemic Index
102.61
Glycemic Load
9.5
Inflammation Score
-10
Nutrition Score
23.539999989064%

Flavonoids

Cyanidin
0.3mg
Catechin
0.15mg
Epigallocatechin
0.31mg
Epicatechin
0.07mg
Eriodictyol
0.03mg
Naringenin
0.05mg
Apigenin
11.74mg
Luteolin
1.63mg
Isorhamnetin
1.65mg
Kaempferol
0.49mg
Myricetin
0.77mg
Quercetin
6.24mg

Nutrients percent of daily need

Calories:362.26kcal
18.11%
Fat:19.81g
30.47%
Saturated Fat:3.81g
23.79%
Carbohydrates:39.24g
13.08%
Net Carbohydrates:33.49g
12.18%
Sugar:5.82g
6.47%
Cholesterol:7.94mg
2.65%
Sodium:851.84mg
37.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.79g
19.59%
Vitamin A:8310.19IU
166.2%
Vitamin K:104.15µg
99.19%
Vitamin C:32.27mg
39.11%
Manganese:0.78mg
38.76%
Vitamin E:4.57mg
30.5%
Fiber:5.75g
22.99%
Copper:0.42mg
21.21%
Vitamin B2:0.35mg
20.33%
Magnesium:77.71mg
19.43%
Phosphorus:193.64mg
19.36%
Folate:74.25µg
18.56%
Iron:2.92mg
16.21%
Potassium:553.91mg
15.83%
Vitamin B6:0.29mg
14.46%
Vitamin B3:2.89mg
14.46%
Vitamin B1:0.2mg
13.26%
Zinc:1.92mg
12.78%
Calcium:98.31mg
9.83%
Selenium:5.79µg
8.27%
Vitamin B5:0.67mg
6.72%