Vegetarian wild rice soup

Lunch

Item Rating: 69/100

1 serving (250 grams) contains 150 calories, 4.0 grams of protein, 5.0 grams of fat, and 22.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		141.5
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		20.8 g	7%
	Dietary Fiber	2.8 g	10%
	Sugars	2.8 g
protein		3.8 g	7%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
Iron		1.4 mg	7%
Potassium		283.0 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 42 cal (30.1%)

Protein: 15 cal (10.8%)

Carbs: 83 cal (59.1%)

About Vegetarian wild rice soup

Vegetarian Wild Rice Soup originates from the Midwestern United States, where wild rice is a staple ingredient. Often enjoyed as a hearty, comforting dish, this soup combines wild rice, vegetables, and plant-based broth to create a nutritional powerhouse. Wild rice is an excellent source of complex carbohydrates, dietary fiber, and plant-based protein, while the addition of vegetables like carrots, celery, and onions provides essential vitamins, including vitamin A and vitamin C. Low in saturated fats, this soup is also naturally cholesterol-free, making it a wholesome choice for various diets.

Health Benefits

• Wild rice in the soup is rich in protein (4 grams per cooked cup) and fiber (3 grams per cooked cup), which supports muscle maintenance and digestive health.
• The soup’s inclusion of carrots provides vitamin A for eye health and immune system support.
• Vegetables like celery and onions are rich sources of antioxidants, including flavonoids, which help reduce inflammation and support heart health.

Dietary Considerations

Allergens: Contains none (common allergens only if optional ingredients like cream are added)

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Grain-free diets, low-carb diets

Selection and Storage

Refrigerate leftovers in an airtight container for up to 4 days or freeze for up to 3 months. Reheat gently on the stovetop or microwave, adding a bit of water or broth to maintain desired consistency.

Common Questions About Vegetarian wild rice soup Nutrition

Is Vegetarian Wild Rice Soup high in protein?

Vegetarian Wild Rice Soup is moderately high in protein, offering approximately 6-8 grams of protein per cup depending on the recipe, with much of the protein coming from wild rice and any added legumes or vegetables. While it doesn’t rival animal-based proteins, it can be a good source of plant-based protein when combined with complementary ingredients.

Can I eat Vegetarian Wild Rice Soup on a vegan diet?

Yes, Vegetarian Wild Rice Soup can be vegan if prepared using non-dairy milk or vegetable stock instead of cream or chicken broth. Ensure any added ingredients, like butter, are substituted with plant-based alternatives to align with a vegan diet.

What are the health benefits of Vegetarian Wild Rice Soup?

Vegetarian Wild Rice Soup is rich in fiber from wild rice, promoting digestive health. It is also packed with antioxidants, vitamins like vitamin A and C from vegetable components, and minerals such as magnesium and zinc, supporting overall health and immunity. However, watch the sodium content if store-bought or heavily seasoned.

How much Vegetarian Wild Rice Soup should I serve per person?

A standard serving size for Vegetarian Wild Rice Soup is about 1 to 1.5 cups, which typically contains 150-250 calories, depending on the recipe. This portion is adequate for a starter or light meal, and you can pair it with a salad or bread for a more filling option.

How does Vegetarian Wild Rice Soup compare to other soups like mushroom soup or minestrone?

Vegetarian Wild Rice Soup has a distinct nutty flavor profile thanks to wild rice, offering a higher fiber content than soups like creamy mushroom. Compared to minestrone, wild rice soup typically has fewer carbohydrates but lower overall protein unless legumes are added. It’s ideal for those seeking a hearty, grain-based soup.

Data Sources & Scientific References