This vegetable soup recipe has all of the ingredients for a healthy bowl of medicine. As a matter of fact, it is one of the best and most delicious ways to eat your medicine.
Kale contains generous amounts of carotenoids which are proven to reduce the risks of cancer. It also contains lutein and zeaxanthin, two carotenoids that are helpful in reducing our chances of getting macular degeneration, a disease affecting our eyes. And to top that off, it is also good for bone health. By adding a cup of chopped kale into your soup, you can get 94 mgs. of calcium for strong bones.
So, the kale takes a good wild rice soup and makes it healthier. As you will notice, there is also a version of the wild rice recipes that is vegetarian. Many of the soups will add chicken, ham, or leftover turkey after Thanksgiving. Here we have added some carrots, celery, and mushrooms to help you enjoy the meatless version.
Ingredients:
1 Tbs. vegetable oil
Optional 2 oz. ham, chopped or a cup of chopped chicken or leftover turkey
1 onion, chopped
2 large carrots, chopped
2 cloves garlic, chopped
1/2 c. uncooked rice
2 c. reduced-sodium chicken broth
2 c. water
1 Tbs. flour
2 c. whole milk
1/2 tsp. salt
2 c. coarsely chopped fresh kale
5 sliced mushrooms
Freshly ground black pepper
1 Tbs. Italian seasoning
1/4 c. shredded Gruyere or Swiss cheese
1/4 c. grated Parmigiano Reggiano cheese
Directions:
Put oil in a large saucepan and add ham,onion,carrots & garlic.
Saute until browned, 10 min. Add rice and saute 2 minutes.
Add broth & water. Simmer until rice is done, 40 minutes.
Combine flour & 2 cups of milk, whisk well. Take soup off heat.
Slowly add flour/water mixture and stir until thickened. Put back on heat,
bringing to a boil. Add cheeses, salt & pepper, cook for 5 minutes.
Add mushrooms & kale, cook for 5 more minutes.
May serve with more grated cheese on top 5-6 servings
Delicious Soup in a Bowl
