Minesota Wild Rice Soup

Health score
16%
Minesota Wild Rice Soup
90 min.
8
291kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 0.8 cup celery stalks finely chopped
  • pound chicken breast cooked chopped
  • 10 ounce cremini mushrooms sliced
  • tablespoon dijon mustard 
  • 0.5 teaspoon thyme leaves dried
  • tablespoons cooking wine dry white
  • 0.5 cup flour all-purpose
  • cup half-and-half 
  • teaspoon kosher salt 
  • pound leeks 
  • cups lower-sodium chicken broth fat-free divided
  • tablespoon butter unsalted
  • 0.8 cup rice wild uncooked

Equipment

  • knife
  • whisk
  • measuring cup
  • dutch oven

Directions

  1. Remove roots, outer leaves, and tops from leeks.
  2. Cut leeks in half lengthwise. Rinse thoroughly with cold water, and cut each half into 1/4-inch slices.
  3. Melt butter in a Dutch oven over medium heat.
  4. Add leeks, celery, and mushrooms; saut 10 minutes or until tender. Stir in 6 cups broth.
  5. Add rice and next 3 ingredients (through pepper); bring to a boil. Cover, reduce heat, and simmer 45 to 55 minutes or until rice has "popped."
  6. Weigh or lightly spoon flour into a dry measuring cup; level with a knife.
  7. Combine flour and 1 cup broth, stirring with a whisk until smooth.
  8. Add broth mixture to soup. Cook over medium heat 2 minutes or until slightly thick, stirring constantly. Reduce heat to low; add chicken, half-and-half, wine, and mustard. Cook 2 minutes or just until thoroughly heated (do not boil).

Nutrition Facts

Calories291kcal
Protein37.23%
Fat23.14%
Carbs39.63%

Properties

Glycemic Index
34.25
Glycemic Load
12.42
Inflammation Score
-8
Nutrition Score
19.510434775249%

Flavonoids

Catechin
0.04mg
Epicatechin
0.03mg
Hesperetin
0.02mg
Naringenin
0.02mg
Apigenin
0.27mg
Luteolin
0.1mg
Kaempferol
1.54mg
Myricetin
0.13mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:290.79kcal
14.54%
Fat:7.45g
11.47%
Saturated Fat:3.67g
22.96%
Carbohydrates:28.72g
9.57%
Net Carbohydrates:26.06g
9.48%
Sugar:4.68g
5.2%
Cholesterol:62.54mg
20.85%
Sodium:779.49mg
33.89%
Alcohol:0.58g
100%
Alcohol %:0.17%
100%
Protein:26.98g
53.95%
Vitamin B3:10.9mg
54.52%
Selenium:30.17µg
43.11%
Manganese:0.63mg
31.57%
Vitamin K:31.74µg
30.23%
Vitamin B6:0.6mg
30.02%
Phosphorus:299.82mg
29.98%
Potassium:972.38mg
27.78%
Vitamin B2:0.4mg
23.55%
Vitamin A:1157.65IU
23.15%
Folate:80.71µg
20.18%
Copper:0.37mg
18.66%
Magnesium:69.7mg
17.42%
Iron:2.75mg
15.28%
Vitamin B5:1.48mg
14.76%
Zinc:2.13mg
14.2%
Vitamin B1:0.2mg
13.43%
Fiber:2.66g
10.64%
Calcium:92.84mg
9.28%
Vitamin C:7.41mg
8.98%
Vitamin E:0.96mg
6.4%
Vitamin B12:0.29µg
4.81%
Source:My Recipes