Creamy wild rice soup

Heart Smart Gluten Free Low Sodium

Wild rice is a good source of B vitamins which help your body use energy from the food you eat.


1 cup low-sodium vegetable broth
1 cup water
3/4 cup long-grain rice
1/4 cup wild rice
1 teaspoon extra-virgin olive oil
1/4 teaspoon salt
1/8 teaspoon thyme
1/8 teaspoon ground black pepper
1 medium zucchini, diced
1 cup diced mushrooms
1 clove garlic, minced
1 12-ounce can evaporated skim milk
1 tablespoon corn starch
6 ounces cooked chicken breast, diced


  1. In a medium pan, bring broth and water to a boil.
  2. Add rice, oil, salt, thyme and black pepper. Bring to a simmer, cover and cook for about 10 minutes.
  3. Add the zucchini, mushrooms and garlic, cover and cook for another 10 to 15 minutes or until water evaporates and rice is almost fully cooked.
  4. Add evaporated milk and corn starch and cook, stirring, for about 3 more minutes.
  5. Add chicken and cook for about 1 minute or until chicken is heated through.
  6. Serve warm.

Makes 4 servings

Recipe contains: milk, corn 

Carb choices per serving: 3 

*Option not included in nutrition facts.

Source: Hearts Beats Back: Heart of New Ulm Project
First Published: 11/19/2014
Last Reviewed: 11/19/2014

Add more good-for-you fiber to this soup by using one can of navy beans in place of the chicken. Make sure to rinse and drain the beans before adding them to get rid of extra sodium.

creamy wild rice soup label