Wild Rice-Corn Soup

Dairy Free
Health score
10%
Wild Rice-Corn Soup
40 min.
12
202kcal

Suggestions


Welcome to a delightful culinary experience with our Wild Rice-Corn Soup! This hearty and nourishing soup is perfect for any occasion, whether you're looking for a comforting starter, a satisfying snack, or a warm dish to share with friends and family. With its rich flavors and creamy texture, this dairy-free recipe is sure to impress even the most discerning palates.

Imagine the aroma of sautéed garlic, carrots, and onions wafting through your kitchen as you prepare this delicious dish. The combination of wild rice and sweet corn creates a delightful contrast, while the hint of nutmeg adds a warm, inviting touch. This soup is not only easy to make but also ready in just 40 minutes, making it an ideal choice for busy weeknights or leisurely weekends.

With 202 calories per serving, you can indulge guilt-free, knowing that you're enjoying a meal packed with wholesome ingredients. The vibrant colors and textures of the vegetables, combined with the richness of the broth, make this soup a feast for the eyes as well as the taste buds. Plus, it's a fantastic way to incorporate more plant-based meals into your diet without sacrificing flavor.

So gather your ingredients, grab your Dutch oven, and get ready to create a bowl of warmth and comfort that will leave everyone asking for seconds. Dive into this delicious Wild Rice-Corn Soup and savor every spoonful!

Ingredients

  • 0.3 cup butter 
  •  garlic clove finely chopped
  • cup carrots shredded
  • cup onion chopped
  • 0.3 cup flour all-purpose
  • 1.5 teaspoons salt 
  • 0.5 teaspoon nutmeg 
  • 0.3 teaspoon pepper 
  • cups rice wild cooked
  • cups water 
  • 21 ounces cream of chicken soup canned
  • 0.5 cup parsley fresh chopped
  • 0.3 cup sherry dry
  • 30.5 ounces corn whole drained canned
  • cups frangelico 

Equipment

  • dutch oven

Directions

  1. Melt butter in 4-quart Dutch oven over medium heat. Cook garlic, carrots and onions in butter about 5 minutes, stirring occasionally, until onions are tender.
  2. Stir in flour, salt, nutmeg and pepper. Stir in wild rice, water and broth.
  3. Heat to boiling; reduce heat. Cover and simmer 15 minutes, stirring occasionally.
  4. Stir in remaining ingredients.
  5. Heat just until hot (do not boil).

Nutrition Facts

Calories202kcal
Protein10.27%
Fat35.61%
Carbs54.12%

Properties

Glycemic Index
30.9
Glycemic Load
4.19
Inflammation Score
-9
Nutrition Score
9.1652174650327%

Flavonoids

Catechin
0.04mg
Epicatechin
0.03mg
Hesperetin
0.02mg
Naringenin
0.02mg
Apigenin
5.39mg
Luteolin
0.04mg
Isorhamnetin
0.67mg
Kaempferol
0.15mg
Myricetin
0.39mg
Quercetin
2.75mg

Nutrients percent of daily need

Calories:202.39kcal
10.12%
Fat:7.97g
12.26%
Saturated Fat:1.85g
11.56%
Carbohydrates:27.25g
9.08%
Net Carbohydrates:25.76g
9.37%
Sugar:1.75g
1.94%
Cholesterol:3.97mg
1.32%
Sodium:813.97mg
35.39%
Alcohol:0.51g
100%
Alcohol %:0.27%
100%
Protein:5.17g
10.34%
Vitamin A:2253.91IU
45.08%
Vitamin K:44.81µg
42.68%
Manganese:0.28mg
13.84%
Folate:47.45µg
11.86%
Phosphorus:94.72mg
9.47%
Vitamin B3:1.66mg
8.28%
Copper:0.16mg
8.23%
Vitamin C:6.46mg
7.83%
Iron:1.34mg
7.45%
Magnesium:29.11mg
7.28%
Zinc:1.02mg
6.77%
Potassium:229.92mg
6.57%
Vitamin B2:0.1mg
6.01%
Fiber:1.48g
5.93%
Vitamin B1:0.08mg
5.58%
Vitamin B6:0.1mg
5.12%
Vitamin E:0.61mg
4.05%
Selenium:2.64µg
3.78%
Calcium:25.1mg
2.51%
Vitamin B5:0.24mg
2.4%