Description
Wild Rice Soup with Sweet Potato and Kale is a hearty, wholesome, and nutrient-packed soup combining nutty wild rice, naturally sweet sweet potatoes, and vibrant kale in a flavorful vegetable broth. Perfect for any season, this comforting and creamy soup is vegetarian, gluten-free, and easily customizable to fit your taste and dietary needs.
Ingredients
Scale
Main Ingredients
- 1 cup wild rice
- 2 medium sweet potatoes, peeled and diced
- 4 cups chopped kale
- 6 cups vegetable broth
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 2 tbsp olive oil
- 2 sprigs fresh thyme or 1 tsp dried thyme
- 1 bay leaf
- Salt, to taste
- Black pepper, to taste
Instructions
- Prepare the Wild Rice: Rinse the wild rice thoroughly under cold water. Cook it in a pot with water or broth until tender but still chewy, about 45 minutes. Drain any excess liquid if needed.
- Sauté the Aromatics: Heat olive oil in a large pot over medium heat. Add finely chopped onion and minced garlic, sauté until soft and fragrant to build the flavorful base of the soup.
- Add Sweet Potato and Broth: Add peeled and diced sweet potatoes to the pot. Pour in the vegetable broth, bring the mixture to a boil, then reduce heat to simmer. Cook until sweet potatoes are tender, about 15 minutes.
- Incorporate Kale and Cooked Wild Rice: Stir in the chopped kale and cooked wild rice. Simmer for another 5 to 10 minutes until the kale wilts but retains some texture.
- Season and Serve: Remove bay leaf and thyme sprigs. Season the soup with salt and black pepper to taste. Stir well and serve hot.
Notes
- Use homemade vegetable broth when possible for richer flavor.
- Cook the wild rice ahead of time to save cooking time.
- Add kale at the end to preserve its vibrant color and nutrients.
- Dice sweet potatoes evenly to ensure they cook uniformly.
- For thicker soup, mash some sweet potatoes before serving.
- Prep Time: 10 minutes
- Cook Time: 60 minutes
- Category: Appetizers
- Method: Simmering
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 220
- Sugar: 6g
- Sodium: 350mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 5g
- Protein: 5g
- Cholesterol: 0mg
Keywords: wild rice soup, sweet potato soup, kale soup, vegetarian soup, gluten free soup, healthy soup, hearty soup
