Wild Rice and Greens Soup
Wild Rice and Greens Soup blends earthy kale and spinach with nutty wild rice in a comforting, vegetable-forward bowl. A touch of tangy goat cheese melts in to create a gentle creaminess, brightened by a splash of lemon. Serve this nourishing soup for a cozy weeknight dinner or as a warming lunch on chilly days.
- Prep20 mins
- Cook1 hr 20 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Wild Rice and Greens Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 21 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 94 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 37
- Heart Health
- 66
- Metabolic
- 45
- Digestive
- 33
- Inflammatory
- 36
- Performance
- 53
- General Wellness
- 1
Heat olive oil in a small frying pan over medium-high heat. Cook and stir onions in the hot oil until translucent, about 5 minutes. Reduce the heat to low and keep cooking and stirring until the onion is very tender and dark brown, about 30 minutes more.
- 2
Pour vegetable broth into a pot and set over medium heat. Add rice and minced garlic; stir in kale and spinach, adding more broth if needed. Add the onions to the pot. Let the greens cook down and the rice fully cook, about 45 minutes.
- 3
Use an immersion blender to blend to your preferred consistency. Add goat cheese and blend again to make it creamy. Stir in lemon juice, salt, and pepper.
- Calories 350.93 kcal Moderate 18%
- Protein 10.77 g Good Source 22%
- Carbohydrate 59.66 g 22%
- Total Fat 5.82 g Moderate 7%
- Saturated Fat 1.99 g Moderate 10%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 5.82 mg Low Source 2%
- Sodium 902.56 mg High 39%
- Dietary Fiber 6.25 g Good Source 22%
- Total Sugars 5.01 g --
- Added Sugars 1.13 g Low Source 2%
- Calcium 164.78 mg Moderate 13%
- Iron 3.23 mg Moderate 18%
- Potassium 447.59 mg Low Source 10%
- Vitamin A 776.72 mcg Good Source 86%
- Vitamin C 81.58 mg Good Source 91%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Milk 🥛
- Gluten
- Garlic 🧄
- Onions 🧅
About This Recipe
Wild Rice and Greens Soup is an American dinner recipe made with 10 ingredients. It takes about 1 hr 40 mins, serves 8, and is rated medium. Key ingredients include Crumbled Goat Cheese, Diced Yellow Onion, Kale, and Lemon Juice. Each serving provides about 350.93 kcal, and is a good source of protein.
Recipe Questions
- What is Wild Rice and Greens Soup?
- It is an American soup recipe made with 10 ingredients, usually served for dinner or lunch or soup.
- What is Wild Rice and Greens Soup made of?
- The main ingredients are Crumbled Goat Cheese, Diced Yellow Onion, Kale, Lemon Juice, Long-Grain Rice. The full list of 10 is above.
- What goes well with Wild Rice and Greens Soup?
- Explore these American side-dish recipes.
- How long does it take to make Wild Rice and Greens Soup?
- About 1 hr 40 mins in total: 20 mins to prepare and 1 hr 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 350.93 kcal. The full nutrition breakdown is above.
- Is Wild Rice and Greens Soup easy to make?
- This recipe is rated medium, with 10 ingredients and 3 steps.
- Is Wild Rice and Greens Soup healthy?
- Wild Rice and Greens Soup has an easyChef Pro health score of 53/100. Per serving, it provides 350.93 calories and 10.77 g of protein, or 22% of the Daily Value. It is a good source of dietary fiber, vitamin A and vitamin C. Worth noting per serving: sodium at 902.56 mg (39% of the Daily Value) and saturated fat at 1.99 g (10% of the Daily Value). It contains Citrus, Milk, Gluten, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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