Cream of wild rice soup

Dietician's Tip

The blended white beans in this recipe provide creaminess, as well as protein and fiber.


  • 1/2 tablespoon canola oil
  • 1 1/2 cups diced yellow onion
  • 1 cup diced carrot
  • 1 cup diced celery
  • 2 cloves garlic, minced
  • 1 1/2 cups chopped kale
  • 1 tablespoon minced parsley
  • 2 cups low-sodium vegetable stock
  • 1 teaspoon fennel seeds, crushed
  • 1 teaspoon ground black pepper
  • 1 cup unsalted prepared white beans (or about 1/2 of a 15.5 ounce can of white beans, rinsed and drained)
  • 2 cups 1 percent milk
  • 1/2 cup wild rice, cooked


In a soup pot over medium heat, add canola oil and saute onion, carrot, celery and garlic until lightly brown. Stir in kale, parsley, stock and spices. Bring to a boil.

In a blender, puree beans with milk. Add bean mixture to soup, bring to simmer and add rice. Cook for 30 minutes. Serve in warmed bowls.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 236
Total carbohydrate: 38 g
Cholesterol: 6 mg
Dietary fiber: 7 g
Monounsaturated fat: 2 g
Protein: 12 g
Saturated fat: 1 g
Serving size: About 2 cups
Sodium: 180 mg
Total fat: 4 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Fats and oils: 1
Grains and grain products: 1
Vegetables: 3

Diabetes Meal Plan Choices

Fats: 1
Milk and milk products: 1/2
Nonstarchy vegetables: 3
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Fats: 1
Protein and dairy: 1
Vegetables: 2

Last Updated Jan 26, 2019

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