• prep: 15 min
  • cook: 45 min
  • total: 1 hr
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  • servings:
  • Summary

    This Cozy Autumn Wild Rice Soup is wonderfully creamy and comforting.  See tips above for how to modify this recipe to be gluten-free and/or vegan, if you prefer.

    Ingredients

    • 6 cups vegetable stock (or chicken stock)
    • 1 cup uncooked wild rice*
    • 8 ounces baby bella mushrooms, sliced
    • 4 cloves garlic, minced
    • 2 medium carrots, diced
    • 2 ribs celery, diced
    • 1 large (about 1 pound) sweet potato, peeled and diced
    • 1 small white onion, peeled and diced
    • 1 bay leaf
    • 1 1/2 tablespoon Old Bay seasoning
    • 3 tablespoons butter
    • 1/4 cup all-purpose flour
    • 1 1/2 cups milk
    • 2 large handfuls of kale, roughly chopped with thick stems removed
    • Kosher salt and freshly-cracked black pepper

    Instructions

    Click Here For Step-By-Step Instructions

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    Taste Profile

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 191 % Daily Value *
    • Total Fat: 6 g 9.53%
    • Saturated Fat: 4 g 18.21%
    • Trans Fat: 0 g %
    • Cholesterol: 16 mg 5.34%
    • Sodium: 548 mg 22.83%
    • Calcium: 81 mg 8.1%
    • Potassium: 313 mg 8.95%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 6.36%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 27 g %
    • Dietary Fiber: 3 g 13.12%
    • Sugar: 7 g
    • Protein: 7 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 11.21%
    • Vitamin C 10.11%
    • Vitamin D 6.33%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq