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Sausage Soup with Spinach and Wild Rice

Yield 9 servings (serving size: 1 1/3 cups soup and 1 teaspoon cheese)
This soup is a combination of Italian turkey sausage, wild rice, spinach, and fresh herbs. Store any leftovers in the freezer for future meals.

Ingredients

  • 1 1/2 cups water
  • 1/2 cup uncooked wild rice
  • 1 pound turkey Italian sausage
  • 1 teaspoon olive oil
  • 1 cup chopped onion
  • 3 garlic cloves, crushed
  • 3 cups water
  • 3 tablespoons tomato paste
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 3 (16-ounce) cans fat-free, less-sodium chicken broth
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 3 cups torn spinach
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3 tablespoons grated fresh Parmesan cheese

Nutrition Information

  • calories 161
  • caloriesfromfat 33 %
  • fat 5.9 g
  • satfat 2.1 g
  • monofat 2.8 g
  • polyfat 1.6 g
  • protein 13.8 g
  • carbohydrate 13.4 g
  • fiber 2.3 g
  • cholesterol 40 mg
  • iron 2 mg
  • sodium 797 mg
  • calcium 82 mg

How to Make It

  1. Bring 1 1/2 cups water to a boil in a medium saucepan. Add wild rice; cover, reduce heat, and simmer 1 hour or until tender. Set aside.

  2. Cook the sausage in a Dutch oven over medium-high heat until browned; stir to crumble. Drain sausage; set aside.

  3. Heat oil in Dutch oven over medium-high heat. Add onion, and sauté for 3 minutes. Add garlic, and sauté for 1 minute. Add the sausage, 3 cups water, and the next 5 ingredients (water through tomatoes); bring to a boil. Reduce heat; simmer for 20 minutes. Stir in cooked wild rice, spinach, salt, and pepper. Ladle soup into bowls; sprinkle with cheese.