The creamy base for this soup is a pureed mix of leeks, celery, potatoes, and parsnips. This provides incredible flavor and texture without relying on cream. The cooked rice is added after pureeing to provide some contrasting texture for excellent mouthfeel.
Tip: Make this dish with leftover rice from a previous meal for speedier prep.
2 cups sliced leeks, white and light green parts only
2 cups chopped celery
2 Tbsp. chopped fresh parsley, divided
1 clove garlic
5 cups fat-free, reduced sodium chicken broth
2 cups red potatoes, skins on, chopped
2 cups parsnips, peeled and chopped
½ cup wild rice, cooked
Tip: Screenshot this list for easy reference while shopping
Instructions
Melt butter in a Dutch oven over medium-low. Sauté leeks and celery until soft and just beginning to brown. Add 1 tablespoon of parsley and garlic, sauté another minute or two.
Add chicken broth and bring to a boil. Add potatoes and parsnips and return to a boil. Reduce heat and simmer until potatoes and parsnips are soft (20-30 minutes).
With a standard or immersion blender, purée (using small batches and extra care with a standard blender) the hot vegetable mixture, leaving some chunks. Stir in wild rice and serve garnished with remaining parsley.
Nutrition Facts
8 servings per container
Serving size288 g
Amount per serving
Calories96
% Daily Value*
Total Fat 1.8g
2%
Saturated Fat 1g
5%
Trans Fat 0.1g
Cholesterol 3.8mg
1%
Sodium 327.1mg
14%
Total Carbohydrate 18.4g
7%
Dietary Fiber 3.37g
12%
Total Sugars 3.4g
Includes 0g Added Sugars
0%
Protein 3.4g
Vitamin D 0mcg
0%
Calcium 43.6mg
4%
Iron 1.4mg
8%
Potassium 430.8mg
10%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Practical Notes
No additional notes for this recipe.
Score Breakdown
+ More
Fiber
Vitamins & Minerals
Whole Grains
− Less
Additives to Limit
Added Sodium
Added Sugar
+5-3=2
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![[NEW] Creamy Wild Rice Soup](https://res.cloudinary.com/sjlabs/image/upload/c_scale,q_auto,f_auto,w_1024/74126801093.jpg)
