Wild Rice-Corn Soup

Health score
9%
Wild Rice-Corn Soup
40 min.
12
214kcal

Suggestions


Warm up your kitchen and your heart with this delightful Wild Rice-Corn Soup, a perfect blend of flavors that will leave you craving more. This comforting dish is not only easy to prepare but also packed with wholesome ingredients that make it a nutritious choice for any meal. Whether you're looking for a hearty starter, a satisfying snack, or a cozy main course, this soup fits the bill beautifully.

The rich, creamy texture of the half-and-half combined with the earthy notes of wild rice creates a symphony of flavors that dance on your palate. The addition of sweet corn and tender carrots adds a burst of color and sweetness, while the aromatic garlic and fresh parsley elevate the dish to new heights. With a hint of nutmeg and a splash of dry sherry, this soup is a celebration of comfort food at its finest.

Ready in just 40 minutes and serving up to 12 people, it's an ideal recipe for gatherings, family dinners, or meal prep for the week ahead. Each bowl is a warm hug, offering 214 calories of pure satisfaction. So gather your ingredients, grab your Dutch oven, and let the cooking adventure begin. Your taste buds will thank you!

Ingredients

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

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

Calories214kcal
Protein10.43%
Fat41.51%
Carbs48.06%

Properties

Glycemic Index
27.32
Glycemic Load
2.67
Inflammation Score
-9
Nutrition Score
9.6430436217267%

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:213.55kcal
10.68%
Fat:9.85g
15.15%
Saturated Fat:3.85g
24.06%
Carbohydrates:25.65g
8.55%
Net Carbohydrates:24.16g
8.79%
Sugar:3.36g
3.73%
Cholesterol:15.11mg
5.04%
Sodium:674.36mg
29.32%
Alcohol:0.51g
100%
Alcohol %:0.23%
100%
Protein:5.57g
11.14%
Vitamin A:2307.38IU
46.15%
Vitamin K:43.3µg
41.24%
Manganese:0.27mg
13.31%
Phosphorus:119.64mg
11.96%
Folate:47.67µg
11.92%
Vitamin B2:0.19mg
10.99%
Vitamin C:6.77mg
8.21%
Vitamin B3:1.61mg
8.07%
Magnesium:31.66mg
7.91%
Potassium:267.78mg
7.65%
Zinc:1.06mg
7.09%
Vitamin B1:0.1mg
6.65%
Calcium:63.3mg
6.33%
Vitamin B6:0.12mg
6.12%
Fiber:1.48g
5.93%
Copper:0.11mg
5.61%
Iron:0.87mg
4.84%
Selenium:3.19µg
4.56%
Vitamin E:0.46mg
3.07%
Vitamin B5:0.27mg
2.66%
Vitamin B12:0.09µg
1.52%