Wild Rice and Ham Soup Lower Fat
Warm up with a comforting bowl of Wild Rice and Ham Soup Lower Fat, a hearty yet lighter twist on a classic recipe. Brimming with nutty wild rice, tender lean ham, and a medley of sautéed vegetables—carrots, celery, and onion—this soup is infused with earthy thyme and a touch of garlic for deep, satisfying flavor. Simmered in low-sodium chicken broth and enriched with creamy, fat-free evaporated milk for a velvety texture, this dish is a wholesome choice for cozy weeknight dinners or meal prep. Ready in just over an hour and garnished with fresh parsley for a pop of color, this low-fat soup is perfect for anyone seeking a nourishing, guilt-free comfort food packed with protein and whole grains.
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Recipe Information
Ingredients
- 1 cup Wild rice
- 1 cup Cooked ham (diced, lean)
- 1 tablespoon Olive oil
- 1 medium Yellow onion (finely chopped)
- 2 stalks Celery (chopped)
- 2 medium Carrots (peeled and diced)
- 2 cloves Garlic cloves (minced)
- 6 cups Chicken broth (low-sodium)
- 1 Bay leaf
- 0.5 teaspoon Thyme (dried)
- 0.25 teaspoon Black pepper (freshly ground)
- 1 cup Evaporated milk (fat-free)
- 2 tablespoons All-purpose flour
- Salt (optional, to taste)
- 2 tablespoons Parsley (chopped, for garnish)
Instructions
Rinse the wild rice under cold water using a fine mesh strainer. Set aside.
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the chopped onion, celery, and carrots, and sauté for 5–7 minutes, or until the vegetables are softened.
Stir in the minced garlic and cook for another 1 minute, or until fragrant.
Add the chicken broth, bay leaf, thyme, black pepper, and rinsed wild rice to the pot. Stir well.
Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 35–40 minutes, or until the wild rice is tender.
In a small bowl, whisk together the evaporated milk and flour until smooth.
Gradually stir the milk and flour mixture into the soup, ensuring no lumps form. Continue heating for about 5 minutes, allowing the soup to thicken slightly.
Add the diced ham to the pot and allow it to heat through for 5–7 minutes.
Taste the soup and add salt if needed.
Remove the bay leaf before serving.
Ladle the soup into bowls, garnish with chopped parsley, and serve warm.
Nutrition Facts
Calories |
1493 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.2 g | 41% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 135 mg | 45% | |
| Sodium | 4499 mg | 196% | |
| Total Carbohydrate | 201.4 g | 73% | |
| Dietary Fiber | 17.8 g | 64% | |
| Total Sugars | 46.7 g | ||
| Protein | 106.5 g | 213% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 856 mg | 66% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 2916 mg | 62% | |
*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.
