Wild Rice-Mushroom Soup

Health score
6%
Wild Rice-Mushroom Soup
75 min.
6
197kcal

Suggestions

Ingredients

  • 0.5 cup rice wild uncooked
  • tablespoons vegetable oil 
  • cup celery stalks sliced
  • 0.5 cup onion chopped
  • oz mushrooms fresh sliced (3 cups)
  • 0.3 cup flour all-purpose
  • teaspoon sugar 
  • 0.3 teaspoon pepper 
  • cups chicken broth (from 32-oz carton)
  • 0.8 cup finely-chopped ham cooked chopped
  • teaspoon worcestershire sauce 
  • cup yogurt plain fat free yoplait® (from 2-lb container)

Equipment

  • sauce pan

Directions

  1. Cook wild rice as directed on package.
  2. Meanwhile, in 3-quart saucepan, melt butter over medium heat.
  3. Add celery, onion and mushrooms; cook about 5 minutes, stirring occasionally, until crisp-tender.
  4. Stir in flour, sugar and pepper. Stir in cooked wild rice, broth, ham and Worcestershire sauce; cover and simmer 10 minutes over medium heat. Stir in yogurt; heat just until hot (do not boil).

Nutrition Facts

Calories197kcal
Protein19.21%
Fat38.19%
Carbs42.6%

Properties

Glycemic Index
54.02
Glycemic Load
9.1
Inflammation Score
-4
Nutrition Score
11.007826006931%

Flavonoids

Apigenin
0.48mg
Luteolin
0.18mg
Isorhamnetin
0.67mg
Kaempferol
0.12mg
Quercetin
2.77mg

Nutrients percent of daily need

Calories:197.18kcal
9.86%
Fat:8.57g
13.18%
Saturated Fat:1.4g
8.76%
Carbohydrates:21.5g
7.17%
Net Carbohydrates:19.64g
7.14%
Sugar:6.29g
6.99%
Cholesterol:13.48mg
4.49%
Sodium:660.46mg
28.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.69g
19.39%
Vitamin B2:0.43mg
25.05%
Phosphorus:214.56mg
21.46%
Vitamin B3:3.46mg
17.28%
Vitamin K:17.99µg
17.13%
Manganese:0.34mg
16.92%
Selenium:10.54µg
15.05%
Vitamin B1:0.22mg
14.43%
Copper:0.25mg
12.58%
Zinc:1.87mg
12.46%
Potassium:420.03mg
12%
Vitamin B5:1.19mg
11.86%
Magnesium:43.5mg
10.88%
Folate:42.64µg
10.66%
Calcium:102.77mg
10.28%
Vitamin B6:0.18mg
9.01%
Vitamin B12:0.49µg
8.11%
Fiber:1.86g
7.45%
Vitamin C:6.09mg
7.38%
Iron:1.06mg
5.86%
Vitamin E:0.77mg
5.13%
Vitamin A:84.84IU
1.7%