wild rice and vegetable soup
As the weather has started to turn increasingly chilly, I’ve spent Sunday afternoons making soup. That way, I have a healthy prepared meal to eat throughout the week. And I am less tempted to eat tidbits of this and that while I am busy preparing my childrens’ lunches. When the time comes, I have a healthy nutritious soup waiting for me that just needs to be heated up. Wild rice is quite nutritious and is very underutilized, in my opinion. It is rich in protein and B complex vitamins. This warming grain is also a good source of minerals such as magnesium, zinc and phosphorous.
3 tblsp olive oil
2 carrots, small dice
1 onion, minced
2 stalks celery, small dice
salt & pepper
1 tsp gluten free curry powder
1/2 head cauliflower, chopped fine
4 cups chicken or vegetable broth
1 cup cooked wild rice
1 bunch swiss chard
1 1/2 cups garbanzo beans
1 28 ounce can whole peeled tomatoes – thoroughly drained and pulsed in a food processor
- Sweat the carrots, onion and celery in a stock pot with 2 tablespoons of olive oil. About 5-6 minutes. Add salt, pepper and curry powder. Saute an additional 3-4 minutes.
- Add cauliflower and broth. Let simmer over low heat for about 25 minutes, or until the cauliflower is just tender.
- Add the rice, tomato, chard and beans. Let simmer another 5 minutes until just heated through. Serve with a side salad, corn muffins or a slice of gluten free french bread.
