Wild Rice and Leek Soup Recipe

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Ingredients

Count

Nutrition

204

Calories

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Ingredients:

Serving

4 1/2 cups water, divided
1/2 tsp salt, divided
2 bay leaves
1/2 cup uncooked wild rice
cooking spray
4 cups thinly sliced leek (about 3 large)
2 tsp minced fresh thyme
4 cups fat-free , less-sodium chicken broth
1 cup chopped peeled red potato
1/8 tsp freshly ground black pepper
1/4 cup whipping cream

Directions:

Bring 3 1/2 cups water, 1/4 teaspoon salt, and bay leaves to a boil in a large saucepan. Stir in rice. Reduce heat, and simmer 50 minutes or until rice is tender. Remove rice from pan, draining if necessary. Discard bay leaves.
Heat pan over medium-high heat. Coat pan with cooking spray. Add leek and thyme; sauté 5 minutes. Stir in remaining 1 cup water, remaining 1/4 teaspoon salt, cooked rice, broth, potato, and pepper; bring to a boil. Reduce heat, and simmer 30 minutes or until potato is tender.
Place 2 cups rice mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid spills). Blend until smooth. Return pureed mixture to pan. Stir in cream. Cook over medium heat just until heated.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	204.14 Kcal (855 kJ)
Calories from fat	15.51 Kcal
		% Daily Value*
Total Fat	1.72g	3%
Cholesterol	5.55mg	2%
Sodium	534.02mg	22%
Potassium	582.77mg	12%
Total Carbs	28.63g	10%
Sugars	5.82g	23%
Dietary Fiber	1.91g	8%
Protein	18.95g	38%
Vitamin C	11.5mg	19%
Iron	5.4mg	30%
Calcium	178.8mg	18%

Amount Per 100 g
Calories	45.96 Kcal (192 kJ)
Calories from fat	3.49 Kcal
		% Daily Value*
Total Fat	0.39g	3%
Cholesterol	1.25mg	2%
Sodium	120.22mg	22%
Potassium	131.19mg	12%
Total Carbs	6.44g	10%
Sugars	1.31g	23%
Dietary Fiber	0.43g	8%
Protein	4.27g	38%
Vitamin C	2.6mg	19%
Iron	1.2mg	30%
Calcium	40.3mg	18%

* 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.

Tastes

salty
savory
bitter
sweet

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