Pork and Wild Rice Soup

Gluten Free
Health score
21%
Pork and Wild Rice Soup
41 min.
6
349kcal

Suggestions


Warm up your lunch or dinner with a delightful bowl of Pork and Wild Rice Soup—a dish that brings together rich flavors and healthy ingredients in one satisfying meal. This gluten-free recipe is perfect for those seeking a hearty option that won't compromise on taste. Ready in just 41 minutes, it serves up to six people, making it an ideal choice for family gatherings or meal prep for the week.

The star of the show is tender pork tenderloin, perfectly seared to lock in its juicy flavor before mingling with a tasty blend of brown and wild rice. A dash of fresh lime juice adds a zesty kick, complemented by the earthy notes of black beans and aromatic herbs like oregano and cilantro. With a touch of minced serrano chiles, this soup captivates your palate with just the right amount of heat.

Topped off with creamy queso fresco, sliced avocado, and crunchy tortilla chips, each serving is a delightful balance of textures and flavors that will leave you craving more. Not only is this soup comforting and delicious, but it also packs in nutritious ingredients, ensuring you get your daily dose of protein, healthy fats, and fiber. Whether you're enjoying it on a chilly evening or as a midday pick-me-up, this Pork and Wild Rice Soup is sure to become a beloved staple in your culinary repertoire.

Ingredients

  •  avocado peeled sliced
  • 24  baked tortilla chips 
  • 0.3 teaspoon pepper black freshly ground
  • 0.3 cup brown rice wild
  • 15 ounce black beans rinsed drained canned
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic clove minced
  • 0.3 teaspoon kosher salt 
  • pound pork tenderloins trimmed cut into 1/2-inch pieces
  • 2.5 tablespoons juice of lime fresh
  • tablespoon olive oil extra virgin extra-virgin divided
  • 0.3 cup onion finely chopped
  • teaspoon oregano fresh chopped
  • tablespoons queso fresco crumbled
  •  serrano chiles minced seeded
  • cup water 
  • 32 ounce chicken broth fat-free

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Brown pork on all sides.
  2. Remove from pan.
  3. Heat remaining 1 1/2 teaspoons oil in pan, scraping pan to loosen browned bits.
  4. Add rice, onion, garlic, and chiles; saut 3 minutes or until onion is tender.
  5. Add pork, 1 cup water, oregano, broth, and beans; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until rice is tender. Stir in cilantro, juice, salt, and pepper; simmer 2 minutes. Top each serving with cheese, avocado, and chips.

Nutrition Facts

Calories349kcal
Protein28.91%
Fat31.14%
Carbs39.95%

Properties

Glycemic Index
37.46
Glycemic Load
5.05
Inflammation Score
-7
Nutrition Score
22.575217319571%

Flavonoids

Cyanidin
0.11mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.14mg
Hesperetin
0.56mg
Naringenin
0.02mg
Luteolin
0.09mg
Isorhamnetin
0.33mg
Kaempferol
0.05mg
Myricetin
0.03mg
Quercetin
2.08mg

Nutrients percent of daily need

Calories:348.66kcal
17.43%
Fat:12.2g
18.76%
Saturated Fat:2.76g
17.25%
Carbohydrates:35.21g
11.74%
Net Carbohydrates:26.65g
9.69%
Sugar:1.62g
1.8%
Cholesterol:57.26mg
19.09%
Sodium:1081.9mg
47.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.48g
50.96%
Vitamin B1:0.99mg
66.06%
Vitamin B6:0.84mg
41.86%
Selenium:28.54µg
40.77%
Phosphorus:388.08mg
38.81%
Manganese:0.76mg
37.93%
Vitamin B3:7mg
34.98%
Fiber:8.55g
34.22%
Vitamin B2:0.54mg
31.55%
Potassium:818.07mg
23.37%
Magnesium:88.55mg
22.14%
Folate:78.53µg
19.63%
Zinc:2.73mg
18.2%
Copper:0.36mg
17.89%
Iron:2.99mg
16.63%
Vitamin B5:1.47mg
14.7%
Vitamin K:13.14µg
12.51%
Calcium:115.81mg
11.58%
Vitamin C:9.21mg
11.16%
Vitamin E:1.48mg
9.9%
Vitamin B12:0.54µg
9%
Vitamin A:200.09IU
4%
Vitamin D:0.35µg
2.34%
Source:My Recipes