5 from 2 votes

Wild Rice Vegetable Soup

Wild rice is a wonderful addition to soup with it's hearty texture and earthy, nutty taste - plus a nice boost of protein & fiber!
Author: Kaitlin - The Garden Grazer
Prep Time20 minutes
Cook Time50 minutes
Total Time1 hour 10 minutes
Course: Soup
Cuisine: Gluten-Free, Oil-Free, Vegan
Servings: 5

Ingredients

  • 3/4 cup wild rice (uncooked)
  • 1 onion
  • 3 cloves garlic
  • 2-3 carrots
  • 8 oz. mushrooms
  • 2 cups cut green beans (I use frozen)
  • 15 oz. can diced tomatoes
  • 4 cups vegetable broth (+2 cups water)
  • 1 1/2 tsp. dried basil
  • Salt to taste
  • Optional: spinach

Instructions

  • Dice onion.
  • In a large stockpot over medium heat, saute onion for 7-8 minutes.
  • Meanwhile, dice carrot, slice mushrooms, and mince garlic.
  • Add garlic, carrots, mushroom, and dried basil. Saute for 1 minute.
  • Add broth, 2 cups water, diced tomatoes (with juice), and green beans.
  • Increase heat and bring to a light boil. Rinse wild rice and add it to the stockpot.
  • Decrease heat to med-low and simmer covered for about 50 minutes or until rice is tender. (Add more liquid if desired.)
  • If using spinach, stir in during the last few minutes. Salt to taste.

NUTRITION PER SERVING (ESTIMATE)

Calories: 158kcal | Carbohydrates: 34g | Protein: 7g | Potassium: 655mg | Fiber: 5g | Sugar: 8g | Vitamin A: 97.8% | Vitamin C: 21.6% | Calcium: 9.7% | Iron: 19%