Savory Mushroom and Wild Rice Soup (diabetic)
Printed from Inclusive Kitchen — Savory Mushroom and Wild Rice Soup
Savory Mushroom and Wild Rice Soup is a delightful blend of earthy mushrooms and nutty wild rice, creating a comforting dish that warms both the body and soul. This diabetic-friendly variant maintains all the rich flavors while keeping sugar and carbs in check, making it a perfect choice for those mindful of their dietary needs. The soup is not only delicious but also brimming with nutrients, thanks to the addition of fresh vegetables and herbs.
Historically, wild rice has been a staple in Native American cuisine, revered for its nutritional benefits and unique flavor. It’s a whole grain that offers a nutty taste and chewy texture, making it a fantastic base for soups. Combined with mushrooms, which add an umami depth, this soup is a celebration of wholesome ingredients that nourish without compromising on taste.
As you prepare this soup, you’ll find that it’s not just about the ingredients but also about the process. Sautéing the mushrooms until they’re golden brown enhances their flavor, while simmering the rice until tender allows it to absorb all the savory broth. And remember, the only thing better than a warm bowl of soup is the company you share it with—unless that company is a bowl of ice cream, then we might have a problem!
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 medium carrots, diced
- 2 stalks celery, diced
- 3 cloves garlic, minced
- 8 ounces mushrooms, sliced
- 1 cup wild rice
- 6 cups vegetable broth
- 1 teaspoon thyme, dried
- 1 whole bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups spinach, chopped
- 1 tablespoon lemon juice
Instructions
- Gather all your ingredients and equipment. You will need a large pot or Dutch oven, a cutting board, and a sharp knife for chopping.
- Heat 2 tablespoons of olive oil in the large pot over medium heat. Once the oil is shimmering, add 1 medium diced onion and sauté for about 5 minutes until it becomes translucent.
- Add 2 diced medium carrots and 2 diced stalks of celery to the pot. Cook for another 5 minutes, stirring occasionally, until the vegetables soften and start to release their flavors.
- Stir in 3 minced garlic cloves and 8 ounces of sliced mushrooms. Sauté for about 7-10 minutes until the mushrooms are golden brown and have released their moisture.
- Add 1 cup of wild rice to the pot, stirring to combine with the vegetables. Toasting the rice for a minute enhances its nutty flavor.
- Pour in 6 cups of vegetable broth, then add 1 teaspoon of dried thyme, 1 whole bay leaf, 1 teaspoon of salt, and 0.5 teaspoon of black pepper. Bring the mixture to a boil.
- Once boiling, reduce the heat to low and cover the pot. Let it simmer for about 30-35 minutes, or until the wild rice is tender and has split open.
- After the rice is cooked, stir in 2 cups of chopped spinach and 1 tablespoon of lemon juice. Cook for an additional 5 minutes until the spinach is wilted.
- Taste the soup and adjust seasoning if necessary. If it needs more flavor, a pinch of salt or a dash of pepper can do wonders.
- Remove the bay leaf before serving. This is crucial; no one wants to bite into a bay leaf, trust me!
- Ladle the soup into bowls and serve warm. This soup pairs beautifully with a slice of whole-grain bread for a complete meal.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water if it thickens too much.
Nutrition (per serving)
- Calories: 180
- Carbs g: 30
- Protein g: 6
- Fat g: 5
- Sugar g: 3
