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Wild rice mushroom soup

August 2, 2022

Recipe

A variety of mushrooms — portabella, shitake, oyster, chanterelle, cremini or porcini — will work in this soup.

Serves 4

Each variety of mushroom has its own unique flavor. They all have about the same number of calories.

To make this plant based, use vegetable broth and a milk substitute.

Put olive oil in stockpot and bring to medium heat. Add chopped onion, celery and carrots. Cook until tender. Add mushrooms, white wine and chicken broth. Cover and heat through.

In a bowl, blend half-and-half, flour, thyme and pepper. Then stir in cooked wild rice. Pour rice mixture into hot stockpot with vegetables. Cook over medium heat. Stir continually until thickened and bubbly. Serve warm.

1 tablespoon olive oil
Half a white onion, chopped
1/4 cup chopped celery
1/4 cup chopped carrots
1 1/2 cups sliced fresh white mushrooms
1/2 cup white wine, or 1/2 cup low-sodium, fat-free chicken broth
2 1/2 cups low-sodium, fat-free chicken broth
1 cup fat-free half-and-half
2 tablespoons flour
1/4 teaspoon dried thyme
Black pepper
1 cup cooked wild rice

DASH Eating Plan Servings

1/4 Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits 3/4 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes 1/4 Milk and milk products 1 Nonstarchy vegetables 3/4 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

3/4 Carbohydrates 1 Fats Fruits 1/4 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 173 Calories 22 g Total carbohydrate 4 mg Cholesterol 2 g Dietary fiber 3 g Monounsaturated fat Potassium 6 g Protein 1 g Saturated fat About 1 1/2 cups Serving size 113 mg Sodium 5 g Total fat