Description
Wild Rice Soup with Sweet Potato and Kale is a comforting, hearty, and nourishing soup that combines the chewy texture and nutty flavor of wild rice with the natural sweetness of sweet potatoes and the vibrant, slightly peppery taste of kale. Perfect as a healthy, vegetarian, and gluten-free meal, this soup is rich in fiber, vitamins, and antioxidants, making it an ideal choice for a cozy and wholesome dish any time of the year.
Ingredients
Scale
Grains and Vegetables
- 1 cup wild rice (rinsed)
- 2 medium sweet potatoes, peeled and cubed
- 4 cups kale, chopped into bite-sized pieces
- 1 medium onion, finely diced
- 3 cloves garlic, finely minced
Liquids
- 6 cups vegetable broth
- 2 tbsp olive oil
Seasonings and Herbs
- Fresh herbs such as thyme or parsley, chopped (to taste)
- Salt (to taste)
- Black pepper (to taste)
Instructions
- Prepare Your Ingredients: Rinse the wild rice thoroughly. Peel and cube the sweet potatoes. Chop the kale into bite-sized pieces. Finely dice the onion and garlic. Having all ingredients prepped before cooking ensures a smooth process.
- Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add diced onion and garlic, cooking gently until translucent and fragrant to create a flavorful base for the soup.
- Add Sweet Potatoes and Wild Rice: Add the cubed sweet potatoes and rinsed wild rice to the pot. Stir to coat them with the aromatic onions and garlic, helping the rice absorb the flavors early.
- Pour in Vegetable Broth and Simmer: Pour the vegetable broth over the rice and sweet potatoes. Bring the mixture to a boil, then reduce heat to a simmer. Cover and cook for 40-50 minutes, or until the wild rice is tender and the sweet potatoes are soft.
- Incorporate Kale and Season: Add the chopped kale to the pot and continue simmering for 5-7 minutes until the kale is wilted but still vibrant green. Season the soup with salt, pepper, and fresh herbs to taste.
- Serve and Enjoy: Ladle the warm soup into bowls. Optionally garnish with toasted pumpkin seeds, crushed walnuts, herb pesto, or a drizzle of high-quality olive oil before serving.
Notes
- Soaking wild rice for at least an hour prior to cooking reduces cooking time and improves texture.
- Add kale near the end of cooking to retain its bright color and slightly crisp texture.
- Using homemade vegetable broth enhances the overall flavor of the soup.
- Season gradually at different stages to build depth of flavor rather than adding all salt at once.
- Adjust soup consistency by adding more broth for a thinner soup or simmering longer for a thicker texture.
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Category: Soups
- Method: Simmering
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 220 kcal
- Sugar: 6 g
- Sodium: 480 mg
- Fat: 5 g
- Saturated Fat: 0.7 g
- Unsaturated Fat: 3.5 g
- Trans Fat: 0 g
- Carbohydrates: 39 g
- Fiber: 6 g
- Protein: 5 g
- Cholesterol: 0 mg