family, Fitness, Meals

Healthy Eating By Alicia Coleman

In an effort to keep my promise to myself about eating a healthier diet, I’ve brought a new meal to the table.  Here’s a recipe for a very tasty and healthy meal.  I love soup and nothing beats it on a cool winter’s evening.

Cream of Wild Rice Soup

Ingredients:  Serves 4

  • 1 1/2 cups diced yellow onion
  • 1 cup died carrots
  • 1 cup diced celery
  • 2 cloves garlic, minced
  • 1/2 tablespoon olive oil
  • 1 1/2 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 1 percent milk
  • 1/2 cup wild rice, cooked

Directions

wild rice soup image2

Saute onion, carrot, celery and garlic in olive oil in a soup pot until lightly brown.  Add kale, parsley, stock and spices.

In blender, puree beans with milk.  Add bean mixture to soup, bring to simmer and add rice.  Cook for 30 minutes.  Serving size: about 2 cups.

Blended beans in this recipe provide real creaminess without the fat–and the bonus of fiber.  (Recipe from the chefs at the Mayo Clinic)

Serve with a crisp green salad.  Delicious!

Calories: 229