Name: Wild Rice & Vegetable Soup
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Cuisine: Dairy-Free
Ingredients: 2 tablespoons olive oil; 1 red onion, diced; 3 cloves garlic, minced; 3 carrots, peeled and sliced; 3 ribs celery, sliced; 4 cups spinach, roughly chopped; 14oz can diced tomatoes; 1 cup wild rice, dry; 3 cups chicken or vegetable broth; 3 cups water; 1 1/2 teaspoons thyme or Italian seasoning, dried; 1 pinch crushed chili flakes (optional); 1 bay leaf; 1/2 teaspoon sea salt; 1/4 teaspoon black pepper; Parmesan, grated, to serve

Wild Rice & Vegetable Soup

Author: Stephanie Kay

Packed full of colour, fibre and fresh vegetables, this wild rice and vegetable soup is a hearty one-pot meal that is vegetarian and gluten-free. This recipe calls for wild rice, but any long-grain rice would work equally well.

Author: Stephanie Kay
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Yield: 6 servings 1x
Category: Soups
Cuisine: Dairy-Free, Gluten-Free, Vegetarian
Diet: Vegetarian

Ingredients

2 tablespoons olive oil
1 red onion, diced
3 cloves garlic, minced
3 carrots, peeled and sliced
3 ribs celery, sliced
4 cups spinach, roughly chopped
14oz can diced tomatoes
1 cup wild rice, dry
3 cups chicken or vegetable broth
3 cups water
1 1/2 teaspoons thyme or Italian seasoning, dried
1 pinch crushed chili flakes (optional)
1 bay leaf
1/2 teaspoon sea salt
1/4 teaspoon black pepper
Parmesan, grated, to serve

Instructions

In a large pot on medium heat, warm the olive oil.
Add onion and cook for 2-3 minutes until it begins to soften.
Add carrots, celery, and garlic and cook for 4-5 minutes until onions are translucent and vegetables are tender.
Add salt, pepper, thyme, and chili flakes (optional) and stir to coat the vegetables.
Pour in broth, water and tomatoes, add rice and bay leaf, and stir to combine.
Bring to a boil, and then reduce the heat to a simmer and cook for 40-45 minutes until rice is tender.
Once the rice is tender, add spinach, stir to combine, and cook for another 4-5 minutes until wilted.
Once complete, give the soup a good stir to ensure that everything is well combined, remove the bay leaf and season with additional salt and pepper to taste. (You may need to add a bit more broth/water for desired consistency.)
Serve immediately with a sprinkle of freshly grated parmesan.
The soup can be stored in the fridge for up to 5 days or the freezer for 3 months.

Nutrition

Serving Size: 1 serving
Calories: 206 calories
Sugar: 8 grams
Fat: 6 grams
Carbohydrates: 36 grams
Fiber: 6 grams
Protein: 6 grams

Find it online: https://kaynutrition.com/wild-rice-vegetable-soup/