Low Fat Mushroom and Wild Rice Soup
Cozy up with a bowl of this hearty and flavorful Low Fat Mushroom and Wild Rice Soup, a wholesome blend of earthy mushrooms, nutty wild rice, and vibrant veggies in a creamy yet dairy-free broth. Perfect for a healthy lunch or a light dinner, this soup is crafted with a combination of button and baby bella mushrooms, paired with fresh thyme and a hint of garlic for a depth of flavor that’s both comforting and sophisticated. The dish is made lighter with unsweetened almond milk while maintaining a creamy texture, and it’s naturally low in fat and full of nutrients thanks to its plant-based ingredients. Ready in just over an hour, this one-pot soup is a great make-ahead meal that’s ideal for busy weeknights or meal prep. Garnish with fresh parsley for a burst of brightness and serve it with crusty bread or a simple green salad to round out the meal.
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 large Yellow onion, diced
- 2 medium Carrots, diced
- 2 medium Celery stalks, diced
- 3 cloves Garlic cloves, minced
- 8 ounces Button mushrooms, sliced
- 4 ounces Baby bella mushrooms, sliced
- 0.75 cup Wild rice, uncooked
- 6 cups Vegetable broth, low sodium
- 1 cup Unsweetened almond milk
- 1 teaspoon Fresh thyme, chopped
- 1 leaf Dried bay leaf
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped (optional for garnish)
Instructions
Heat the olive oil in a large, heavy-bottomed pot over medium heat.
Add the diced onion, carrots, and celery to the pot. Sauté for 5-7 minutes until the vegetables begin to soften.
Stir in the minced garlic and cook for another minute until fragrant.
Add the sliced button mushrooms and baby bella mushrooms to the pot. Sauté for 6-8 minutes until the mushrooms release their liquid and begin to brown.
Add the uncooked wild rice, vegetable broth, fresh thyme, and bay leaf to the pot. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for 40-45 minutes, or until the wild rice is tender.
Remove the bay leaf from the pot and discard.
Stir in the unsweetened almond milk and season with salt and black pepper. Allow the soup to heat through for another 5 minutes.
Taste and adjust seasonings as needed.
Serve the soup hot, optionally garnished with fresh parsley. Enjoy!
Nutrition Facts
Calories |
966 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.4 g | 26% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2376 mg | 103% | |
| Total Carbohydrate | 167.5 g | 61% | |
| Dietary Fiber | 22.1 g | 79% | |
| Total Sugars | 30.9 g | ||
| Protein | 36.0 g | 72% | |
| Vitamin D | 3.0 mcg | 15% | |
| Calcium | 679 mg | 52% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 3079 mg | 66% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
