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Wild Rice and Leek Soup

Yield 6 servings (serving size: 1 cup)

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

  3. 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.