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.

Cynthia Nims,

Cooking Light

November 2006
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