Directions:
- 1. In Dutch oven or flameproof casserole, combine 6 cups water, wild rice, onion, carrot, dried porcini, garlic, salt, thyme, and nutmeg and bring to a boil over high heat. Reduce to a simmer, cover, and cook 40 minutes. Add spinach and cook 10 minutes or until wild rice is tender and spinach is heated through.
- 2. In small heavy skillet, heat pumpkin seeds until they begin to pop, about 2 minutes. Transfer to food processor or blender and add basil, lemon juice, and 1/4 cup of water. Puree until smooth. Pour pesto into small bowl and set aside.
- 3. Spoon 1 cup of wild rice soup into processor (no need to clean bowl) and process until smooth. Stir pureed soup and pesto into soup remaining in Dutch oven.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 43.8 Kcal (183 kJ) | ||
| Calories from fat | 7.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.81g | 1% | |
|---|---|---|---|
| Cholesterol | 0.86mg | 0% | |
| Sodium | 79.07mg | 3% | |
| Potassium | 23.73mg | 1% | |
| Total Carbs | 7.09g | 2% | |
| Sugars | 0.24g | 1% | |
| Dietary Fiber | 0.56g | 2% | |
| Protein | 1.94g | 4% | |
| Vitamin C | 0.7mg | 1% | |
| Iron | 0.2mg | 1% | |
| Calcium | 4.7mg | 0% | |
| Amount Per 100 g | |||
| Calories | 314.2 Kcal (1315 kJ) | ||
| Calories from fat | 52.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.79g | 1% | |
|---|---|---|---|
| Cholesterol | 6.18mg | 0% | |
| Sodium | 567.19mg | 3% | |
| Potassium | 170.22mg | 1% | |
| Total Carbs | 50.83g | 2% | |
| Sugars | 1.75g | 1% | |
| Dietary Fiber | 4.05g | 2% | |
| Protein | 13.9g | 4% | |
| Vitamin C | 5.3mg | 1% | |
| Vitamin A | 0.2mg | 1% | |
| Iron | 1.5mg | 1% | |
| Calcium | 34mg | 0% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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