Minnesota Wild Rice Soup
- Ingredients:15
- Servings:20
- Calories per serving:290
Minnesota Wild Rice Soup
- Ingredients:15
- Servings:20
- Calories per serving:290
The smoked white fish addition was inspired by a soup enjoyed at a pub overlooking Lake Superior.
Ingredient
| Ingredient | Weight | Measure |
|---|---|---|
| General Mills™ Gravy Mix - Biscuit (11031) | 1 lb 8.00 oz | 1 bag |
| Water, cool | 10 lb | 5 qt |
| Butter | 2 oz | 1/4 cup |
| White mushrooms, fresh, sliced | 8 oz | 4 cups |
| Yellow onions, small diced | 9 oz | 2 cups |
| Carrots, small diced | 9 oz | 2 cups |
| Celery, small diced | 8 oz | 2 cups |
| Garlic, minced | ---Value Not Available | 2 tsp |
| Sherry cooking wine | 1 lb | 2 cups |
| Wild rice, cooked | 1 lb 7.00 oz | 5 cups |
| Smoked whitefish, skin and bones removed, finely diced | 1 lb | 4 cups |
| Frozen kale, chopped | 5 oz | 2 cups |
| Salt | ---Value Not Available | 4 tsp |
| White pepper, ground | ---Value Not Available | 2 tsp |
| Poultry seasoning | ---Value Not Available | 2 tsp |
Instructions
- Step 1
Combine gravy mix with 1 1/2 quarts of cool water; stir until dissolved and set aside.
Melt butter in a large stockpot; sauté mushrooms, onions, carrots, celery and garlic until onions are translucent.
Stir in sherry slowly and bring to a boil; add remaining 3 1/2 quarts of water.
Bring to a boil then turn heat down to simmer for 20 minutes, stirring frequently.
Stir in reserved gravy mixture; stir until it returns to a boil.
Reduce heat and add wild rice, smoked whitefish, kale, salt, white pepper and poultry seasoning; simmer for 10 minutes before serving.
Recipe Tips
- Garnish soup with additional wild rice and freshly chopped parsley if desired. Substitute diced ham or crumbled cooked sausage for smoked whitefish if desired. Note nutrition information will change.
Nutrition Facts
- Calories290
- Total Fat14g
- Protein10g
- Total Carbohydrate31g
- Sugars5g
Servings: 20
Serving Size: 12 oz soup
Amount Per Serving Calories : 290
| Food Component / Nutrient | Amount | % , Daily Value* |
|---|---|---|
| Total Fat | 14g | 21% |
| Saturated Fat | 4&½g | 23% |
| Trans Fat | 0g | % Value Not Available |
| Monounsaturated Fat | ½g | % Value Not Available |
| Polyunsaturated Fat | 0g | % Value Not Available |
| Omega-3 | 0g | % Value Not Available |
| Cholesterol | 15mg | 5% |
| Sodium | 1660mg | 69% |
| Total Carbohydrate | 31g | 10% |
| Dietary Fiber | 2g | 7% |
| Soluble Fiber | 0g | % Value Not Available |
| Insoluble Fiber | 2g | % Value Not Available |
| Sugars | 5g | % Value Not Available |
| Protein | 10g | % Value Not Available |
| Vitamin D | Value Not Available | 35% |
| Calcium | Value Not Available | 8% |
| Iron | Value Not Available | 4% |
| Potassium | 360mg | 10% |
| Vitamin A | Value Not Available | 50% |
| Vitamin C | Value Not Available | 2% |
| Vitamin E | Value Not Available | 2% |
| Thiamin | Value Not Available | 4% |
| Riboflavin | Value Not Available | 8% |
| Niacin | Value Not Available | 8% |
| Vitamin B6 | Value Not Available | 10% |
| Folic Acid | Value Not Available | 6% |
| Vitamin B12 | Value Not Available | 10% |
| Pantothenic Acid | Value Not Available | 4% |
| Phosphorus | Value Not Available | 8% |
| Magnesium | Value Not Available | 8% |
| Zinc | Value Not Available | 6% |
| Manganese | Value Not Available | 10% |
| Selenium | Value Not Available | 6% |
| Copper | Value Not Available | 10% |
| Beta-Carotene | Value Not Available | % Value Not Available |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch 1&½,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 1,
- Very Lean Meat 0,
- Lean Meat ½,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat 2&½,
- Fruits 0c,
- Vegetables 0c,
- Grains 0oz-eq,
- Meat & Beans 0oz-eq,
- Dairy 0c,
- Fats & Oils 0tsp
Carbohydrate Choice
- Carbohydrate Choice2
