Many canned soups feature massive amounts of sodium, which can lead to high blood pressure and poor heart health. For Heart Month, we prescribe this heart healthy low-sodium cream of wild rice soup as a tasty alternative.
Per 2 Cup Serving:
Calories: 229, Protein 11g, Fat: 5g, Total Carbohydrate: 35g, Sodium: 135g
1 ½ cups diced yellow onion
1 cup diced carrot
2 cloves garlic, diced
½ Tablespoon canola oil
1 ½ cups diced kale
1 Tablespoon minced parsley
2 cups reduced-sodium vegetable stock
1 teaspoon fennel seeds
1 teaspoon black pepper
1 cup unsalted white beans, prepared
2 cups low fat milk ½ cup wild rice, cooked
- Sauté onion, carrot, celery and garlic in canola oil in a soup pot until lightly brown. Add kale, parsley, stock, and spices.
- 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.
“Healthy at Home” is a series of healthy recipes curated by Morris Hospital Clinical Dietitian Liz Fischer.