Nutritionist Molly Morgan shows us how to make a delicious hearty winter favorite from the upper Midwest. This rich and creamy soup is extremely satisfying and completely healthy.
Ingredients
2 tbsp. olive oil
1 small onion
1 cup carrots
1 cup raw wild rice
4 cloves of garlic
20 ounces diced tomatoes
1 can kidney beans
1 can black beans
1/2 tbsp.white pepper
1/4 cup chickpea pasta
2 cups vegetable stock
Directions
1) To prepare wild rice: When cooked, wild rice generally triples in volume. Varieties differ, so follow cooking instructions on the package. Place 1 cup wild rice in a fine-mesh strainer and rinse under hot tap water for 30 seconds. Add rinsed wild rice to 3 cups water in a saucepan over high heat and bring to a boil. Reduce heat to medium-low, cover and simmer until rice has absorbed the liquid and is tender, 15 to 20 minutes for hand-harvested wild rice, about 60 minutes for commercially harvested wild rice.
2) Remove from heat and reserve.
3) To prepare soup: In a large pot or Dutch oven over medium heat add onion and sauté until translucent, about 5 minutes. Add , carrots stirring occasionally, until softened, about 5 minutes.
4) Add black and kidney beans and chicken stock. Increase heat to high, bring to a boil, then decrease the heat to low and simmer for 20 minutes. Add cooked wild rice, chicken, salt, pepper, and chickpea pasta. Stir, and cook until warmed through, about 5 minutes.
5) Taste and adjust seasonings as necessary. Ladle into bowls, garnish with parsley and almonds, and serve hot.
Download the Recipe PDF at https://www.olums.com/cooking