Vegetable and wild rice soup

Heart Smart Gluten Free Low Sodium

This soup is full of fiber, vitamins and minerals to help keep your gut healthy and fuel your body for an active lifestyle.

1/2 pound fresh broad beans (in pods)
2 tablespoons extra-virgin olive oil
3 cloves garlic, minced
1/2 teaspoon fresh thyme
3 small carrots, chopped
1 small onion, diced
1 large tomato, diced
1 pound fresh peas (in pods), shelled
4 cups low-sodium vegetable broth
2 cups cooked wild rice
1 medium zucchini, sliced
1/2 cup packed arugula
1/2 cup packed spinach
salt and freshly ground black pepper, to taste*

1. Fill a medium pan half full with water. Bring to a boil over high heat. Add broad beans and boil for 3 to 4 minutes. Drain and rinse beans with cool water. Gently push or squeeze beans out of the pods and place in a small bowl. Set aside. Compost the pods.
2. In a large pan, heat oil over medium-high heat. Add garlic, thyme, carrots and onion. Allow to cook, stirring occasionally, until onion looks clear. Add broad beans (made in step 1), tomato, peas and broth. Stir and bring to a boil for 5 minutes. Add remaining ingredients, stir and boil for 3 to 5 minutes.
3. Remove from heat, allow to cool slightly and enjoy warm.

Makes 4 servings

Carb choices per serving: 2 1/2

*Option not included in nutrition facts.

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First Published: 07/15/2019
Last Reviewed: 07/12/2019

vegetable and wild rice soup 879044216
When shopping for broad beans, look for pods that are firm and bright green in color.
vegetable and wild rice soup nutrition label