Wild Rice and Leek Soup



6 servings (serving size: 1 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 153
Caloriesfromfat 25 %
Fat 4.3 g
Satfat 2.3 g
Monofat 1.4 g
Polyfat 0.5 g
Protein 6.7 g
Carbohydrate 23.6 g
Fiber 2 g
Cholesterol 11 mg
Iron 1.8 mg
Sodium 263 mg
Calcium 47 mg


4 1/2 cups water, divided
1/2 teaspoon salt, divided
2 bay leaves
1/2 cup uncooked wild rice
Cooking spray
4 cups thinly sliced leek (about 3 large)
2 teaspoons minced fresh thyme
4 cups fat-free, less-sodium chicken broth
1 cup chopped peeled red potato
1/8 teaspoon freshly ground black pepper
1/4 cup whipping cream


Bring 3 1/2 cups water, 1/4 teaspoon salt, and bay leaves to a boil in a large saucepan. Stir in rice. Reduce heat, and simmer 50 minutes or until rice is tender. Remove rice from pan, draining if necessary. Discard bay leaves.

Heat pan over medium-high heat. Coat pan with cooking spray. Add leek and thyme; sauté 5 minutes. Stir in remaining 1 cup water, remaining 1/4 teaspoon salt, cooked rice, broth, potato, and pepper; bring to a boil. Reduce heat, and simmer 30 minutes or until potato is tender.

Place 2 cups rice mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid spills). Blend until smooth. Return pureed mixture to pan. Stir in cream. Cook over medium heat just until heated.