Wild Rice Vegetable Soup

Wild rice is a whole grain with more protein and fiber than white or brown rice, and the combination with four different vegetables means each bowl delivers a meaningful range of micronutrients. Adding the greens at the very end — rather than simmering them — preserves more of their folate and vitamin C. No added oil keeps the fat content near zero, making this a filling meal that won't weigh you down.

Ingredients

• 1 cup uncooked wild rice
• 1 onion, chopped
• 3 ribs celery, chopped
• 3 carrots, chopped (or 2 cups matchstick carrots)
• 8 ounces mushrooms, sliced
• 4 cups low-sodium vegetable broth
• 2 cups water
• 1.5 tablespoons cornstarch, dissolved in a little cold water
• 1 tablespoon vegetarian Worcestershire sauce
• Hot pepper sauce, to taste (start with 10 shakes of Tabasco)
• Large handful fresh cilantro or parsley, plus several handfuls of fresh spinach

Steps

1. In a large soup pot over medium heat, stir-fry the onion, celery, carrots, mushrooms, and wild rice together dry (no oil) until they begin to soften, about 5-7 minutes.
2. Pour in the broth and water and bring to a boil, stirring regularly. Reduce heat to low, cover, and simmer for 40 minutes, until the wild rice has popped open and is tender.
3. In a small cup, stir the cornstarch into a few tablespoons of cold water until smooth. Stir this slurry into the soup and cook uncovered for a few more minutes until the broth thickens.
4. Stir in Worcestershire sauce, hot pepper sauce, and pepper to taste. Cook another 2-3 minutes.
5. Just before serving, stir in the cilantro or parsley and the spinach. Let the greens wilt in the heat of the soup — about 1 minute — then serve immediately.

Nutrition (estimated, per serving)