Nutrition Facts

Serving Size 1.5 cup

Servings Per Recipe 4

Amount Per Serving
Calories 345
Total Fat 32
  Saturated Fat 0.7
  Monounsaturated Fat 1.5
  Polyunsaturated Fat 0.8
Total Carbohydrate 45.2
  Dietary Fiber 2.7
Protein 19.6
Sodium 325.8

Creamy Wild Rice Soup


1 cup vegetable broth

1 cup water

¾ cup long grain rice

¼ cup wild rice (or use a wild rice blend package, without the seasoning)

1 tsp olive oil

¼ tsp salt

1/8 tsp thyme Black pepper to taste

1 zucchini

1 cup mushrooms

1 garlic clove

1 can of evaporated milk (oz)

1 tbsp corn starch 6 ounces cooked chicken breast (optional: 1 can of navy beans – 14.5 oz)


1. In a medium size pan, place the broth and water, and bring it to a boil in high heat.

2. Add the two types of rice, then the oil, salt, thyme and black pepper. Bring heat to medium, cover and let it cook for around 10 minutes.

3. Add the zucchini, mushrooms and garlic. Cover it again and let it cook for another 10 to 15 minutes; water will evaporate, so monitor to make sure it does not become too dry. Right before all the water evaporates and rice seems to be almost fully cooked, add the evaporated milk and corn starch, stirring well to dissolve it; cook for approximately 3 minutes.

4. Chop the chicken, add to soup, stir and cook for 1 minute, then serve If using navy beans instead of chicken, drain the beans, rinse, then add to the soup, stir and serve.

Yield: 4 servings.

Serving Suggestions:

Serve with a green salad and whole wheat dinner roll.