Lemon & Garlic Wild Rice Soup
Lemon & Garlic Wild Rice Soup
  • prep: 10 min
  • cook: 40 min
  • total: 50 min
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  • servings:
  • Summary

    A flavorful wild rice soup that is packed lemon and garlic. It's nourishing, bright and makes the perfect cozy winter meal.

    Ingredients

    • 1 tablespoon olive oil
    • 1/2 cup white onion (, about 1/2 a medium onion)
    • 1 cup chopped carrots (, about 2 medium)
    • 1 cup sliced celery (, about 3 ribs)
    • 5 garlic cloves (, minced)
    • 1 tablespoon Italian seasoning
    • 1 tablespoon lemon zest (, from 1 large lemon)
    • Pinch of salt & pepper
    • 1/2 cup wild rice
    • 4 cups low sodium vegetable broth
    • 1 cup almond milk
    • 1/4 cup lemon juice
    • 1 cup fresh spinach or kale (, optional)

    Instructions

    Click Here For Step-By-Step Instructions

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    Taste Profile

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 150 % Daily Value *
    • Total Fat: 4 g 6.67%
    • Saturated Fat: 1 g 4.95%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 231 mg 9.63%
    • Calcium: 63 mg 6.26%
    • Potassium: 361 mg 10.33%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 6.65%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 24 g %
    • Dietary Fiber: 4 g 16.07%
    • Sugar: 5 g
    • Protein: 4 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 123.45%
    • Vitamin C 16.67%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq