Creamy Veggie and Wild Rice Soup

Cooked up on October 28, 2012

Filed under: dinner, fall, fitness focus, frugal, healthy eating, side, soup/stew/chili, under 1 hour, winter

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Making a soup for lunches this week was one of my top priorities going into this weekend. I love having them done ahead of time, for one thing. But I also love that it’s a pretty light lunch, even though it doesn’t feel like it. It feels like comfort, and combined with my daily routine of an apple, a banana and a fiber-heavy granola bar, it is more than enough to get me through the day, even with a morning workout.

And, did I mention I like having lunch done ahead of time? I mean, we are covered for two days! Not bad!

I have to admit that sometimes – especially in the winter, when it’s hard to take photos in the evening – it’s hard to get enough blog-worth recipes in. Making lunch ahead of time helps with that, too.

Here’s what you need for this super-easy soup. If you want, you can add shredded (cooked) chicken.

  • 1 small or 1/2 large white or yellow onion
  • 2 Tbsp. vegetable oil
  • 2-3 large carrots
  • 1 cup frozen corn
  • 2 Tbsp. AP flour
  • 1 quart vegetable broth
  • 1 cup skim milk
  • 1 cup heavy cream (or substitute 2 cups half and half for the milk + cream)
  • 1 1/2 cups wild rice (I like to buy the Bob’s Red Mill blend)
  • salt and pepper

Start by heating the oil in a dutch ovenĀ  over medium heat, and chopping your carrot and onion. Add the vegetables to the hot oil as you finish chopping them and cook for about five minutes while they soften.

Next, add the frozen corn. This will put a bit of a damper on the temperature in the pan, so stir and allow the contents to come back up to heat over a couple of minutes.

Add the flour and stir quickly to coat the vegetables. Cook for about two minutes, and then add the broth, milk, cream and wild rice. Stir everything together and bring to a simmer. Put the lid on and continue to simmer for about 30 minutes, or until the rice is cooked. The soup will reduce quite a bit.

Season at the end – I recommend at least a half teaspoon of freshly ground pepper, and just a bit of salt – but taste it to see what you like. As my soup finished simmering, I kept eating spoonfuls of it. The broth is so delicious! I can’t wait to eat this for lunch on Monday.


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