Healthy at Home: Cream of Wild Rice Soup Recipe

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


  1. Sauté onion, carrot, celery and garlic in canola oil in a soup pot until lightly brown. Add kale, parsley, stock, and spices.
  2. 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.

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