Santa Fe Wild Rice Soup

Gluten Free
Dairy Free
Health score
34%
Santa Fe Wild Rice Soup
45 min.
4
727kcal

Suggestions

Santa Fe Wild Rice Soup: A Gluten-Free, Dairy-Free Delight!

Indulge in the vibrant flavors of the Southwest with this mouth-watering Santa Fe Wild Rice Soup. This gluten-free, dairy-free recipe is perfect for those seeking a delectable lunch, main course, or dinner option that caters to specific dietary needs. With a preparation time of just 45 minutes, this dish is not only easy to make but also yields four generous servings, ensuring there's enough to go around.

Packed with a nutritious mix of ingredients, this soup boasts a rich medley of wild rice, tender carrots, and succulent corn kernels. The addition of green chile peppers and a blend of spices, including chili powder, cumin, and oregano, infuses the dish with a delightful kick that's balanced by the soothing warmth of cooked onions. The result is a harmonious blend of flavors that promises to tantalize your taste buds.

Each bowl of Santa Fe Wild Rice Soup is a nutritional powerhouse, with a caloric breakdown of 727 kcal per serving. Notably, 46.59% of these calories come from protein, making this dish an excellent choice for those looking to maintain a balanced diet. The soup's low fat content (33.23%) and moderate carbohydrate level (20.18%) make it a guilt-free indulgence that you can enjoy without compromise.

To elevate your dining experience, garnish each serving with fresh tomato salsa and a sprinkle of cilantro. The burst of freshness from the cilantro complements the soup's robust flavors, creating a memorable meal that's sure to impress. So why wait? Dive into the world of Santa Fe cuisine and discover the magic of this heartwarming, gluten-free, dairy-free wild rice soup. Your taste buds will thank you!

Ingredients

  • 0.3 cup carrots diced
  • 43.5 ounce chicken broth canned
  • teaspoon chili powder 
  • cups rice wild cooked
  • cups corn kernels frozen
  • tablespoon cilantro leaves fresh chopped
  • 0.5 cup to 2 chilies slit green chopped
  • 0.1 teaspoon ground pepper 
  • teaspoon ground cumin 
  • 0.3 cup onion diced
  • 0.5 teaspoon oregano dried

Equipment

  • bowl
  • sauce pan

Directions

  1. In a large saucepan over medium heat, combine corn, onion, carrot and 1 can chicken broth and bring to a boil. Reduce heat and simmer 10 to 15 minutes or until onion is tender.
  2. Stir in remaining chicken broth, wild rice, green chili peppers, chili powder, cumin, oregano and cayenne pepper. Simmer, uncovered, about 5 minutes or until heated through.
  3. Top each bowl with fresh tomato salsa, sprinkle with cilantro and serve.

Nutrition Facts

Calories727kcal
Protein46.59%
Fat33.23%
Carbs20.18%

Properties

Glycemic Index
36.96
Glycemic Load
0.63
Inflammation Score
-9
Nutrition Score
26.606521917426%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
0.67mg
Kaempferol
0.11mg
Myricetin
0.01mg
Quercetin
2.78mg

Nutrients percent of daily need

Calories:727.06kcal
36.35%
Fat:26.5g
40.76%
Saturated Fat:7.21g
45.08%
Carbohydrates:36.2g
12.07%
Net Carbohydrates:31.59g
11.49%
Sugar:6g
6.67%
Cholesterol:154.15mg
51.38%
Sodium:1736.07mg
75.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:83.58g
167.17%
Selenium:58.1µg
83%
Zinc:9.17mg
61.14%
Phosphorus:588.86mg
58.89%
Vitamin B12:3.08µg
51.38%
Vitamin A:2558.9IU
51.18%
Vitamin B3:9.49mg
47.47%
Vitamin B6:0.77mg
38.72%
Iron:5.3mg
29.43%
Vitamin B2:0.47mg
27.69%
Magnesium:101.46mg
25.37%
Potassium:739.98mg
21.14%
Manganese:0.4mg
19.82%
Fiber:4.61g
18.45%
Folate:63.3µg
15.82%
Copper:0.3mg
15.09%
Vitamin K:11.43µg
10.89%
Vitamin E:1.6mg
10.7%
Calcium:65.13mg
6.51%
Vitamin C:5.3mg
6.42%
Vitamin B1:0.09mg
6.08%
Vitamin B5:0.47mg
4.7%
Vitamin D:0.31µg
2.06%
Source:Allrecipes