Garden Vegetable Wild Rice Soup


A hearty soup seasoned with traditional thanksgiving seasonings and thick with a   variety of garden vegetables and wild rice along with the option of quinoa for additional health.


Garden Vegetable Wild Rice Soup

Ingredients                            Makes: 6 servings
6 cups vegetable broth
1 1/2 cups cooked brown and wild rice
1/4 cup cooked quinoa *(optional, see below)
1 tbsp unsalted butter + 1 tbsp extra-virgin olive oil
2 leeks, thinly sliced and chopped or 1 sweet onion, diced
3 cloves garlic, finely chopped
1 bell pepper, diced
1 1/2 cups tomatoes, stewed or 1 can of stewed tomatoes
1 1/2 cup celery stalks, sliced
1 1/2 cups carrots, chopped into 1/4” to 1/2” pieces
sea salt & pepper to taste
1/4 tsp thyme
1/2 tsp basil
1/2 tsp rosemary leaves
1 tsp apple cider vinegar
2 bay leaves
1 cup sweet peas
1/4 cup fresh parsley, chopped fine

Prepare vegetables. Thinly slice and chop up the leeks or dice a sweet onion and set aside in a small bowl. Finely chop up three cloves of garlic and dice a bell pepper and put together in a small bowl. Peel and chop up the carrot and slice the celery and also place together in a bowl. Chop up some clean fresh parsley and place in a bowl for garnish later.

Prepare rice. In a large sauce-pot add 3/4 cup of a mixture of wild and brown rice and a couple heaping tablespoons of quinoa. Clean the rice and quinoa by adding a couple cups of purified water to the saucepan and then giving it a stir with a large spoon. After half a minute of stirring the rice, the water may be foggy and show debris. Pour water and rice through a metal-mesh food strainer, capturing the rice and releasing the water. Add the rinsed rice and quinoa back into the saucepan and this time add 1 1/3 cups of purified water for cooking along with 1/5 teaspoon of sea salt.

Heat water and rice up over a burner on high heat, when rice begins to boil reduce heat to medium-low (3 on electric stove dial), and then apply a fitting lid. Allow rice to cook without disruption for about 30 minutes, then check on the rice. Check the water level in the rice, is it too low or to high, now is good time to avoid burnt or mushy rice. Rice should require about 35-40 minutes to produce a firm cooked rice, perfect for adding to the soup. When rice is fully cooked, remove from heat, keep covered and set aside. After about 5 to10 minutes, fluff rice with a fork to keep grains firm but fluffy.

Prepare vegetable broth. In a dutch oven or large soup pot, warm the vegetable broth up over medium heat and then reduce to low when it begins to boil.

Sauté vegetables for soup. In a large skillet over medium-low heat, melt 1 tablespoon of unsalted butter and then mix in 1 tablespoon of extra-virgin olive oil. Add the chopped leeks or onion and cook for about 8-9 minutes, stirring occasionally to prevent burning. When onions have softened add the diced garlic and sweet pepper and cook for 1 more minute or until fragrant. Increase heat slightly to about medium (4 on electric stove dial), then add the stewed tomatoes, chopped carrots, sliced celery and seasonings like sea salt, black pepper, thyme, basil and rosemary. Gently stir with a wooden spatula to combine ingredients, allow mixture to cook for about 5 minutes, stirring occasionally to prevent burning.

Bring the soup together. Slowly add sautéed vegetable/tomato mixture to the warmed vegetable broth and stir to combine. Add 1 teaspoon of apple cider vinegar and a few bay leaves to the soup, increase heat of broth to about medium (4 on electric stove dial), cover and allow to cook for about 20 minutes.

After the soup has been stewing for about 20 minutes, give it a taste test and adjust seasonings to personal taste. Add the rice and quinoa along with 1 cup of sweet peas to the soup and allow the soup to cook for another 10 minutes. Give the soup a final stir and taste test, and adjust seasonings as desired. Remove bay leaves before serving. Sprinkle some fresh cut parsley sprigs over each soup bowl when serving to garnish.

*Please note that when quinoa is cooked its germ may look like curly white strings that may surprise or offend fussy eaters. Adding quinoa is optional for this reason.

Recipe shared by: J. Marshall

Visit our Article Archive here, to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

Visit our Recipe Archive here, for more delicious recipes.

Return to the top of the Home page here

Leave a Reply