BLE – Wild Rice Mushroom Soup

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This recipe has been modified for BLE structured meal planning. 

Makes 12 servings (about 7oz each). Each serving provides:
1 oz grain        2 ½ oz vegetable         ½ fat serving

Ingredients

Use any combination of vegetables that will equal 30 oz

(recipe makes about 90 oz)

(3 grain)          12 oz cooked, wild rice (how to cook wild rice)

(free)               6 cups water* (divided)

(partial veg)     5 oz onions, chopped

(free)               2 clove garlic, minced

(partial veg)     4 oz carrots, chopped

(partial veg)     3 oz celery, chopped

(partial veg)     2 oz red pepper, diced

(partial veg)     8 oz mushrooms, sliced

(partial veg)     8 oz cauliflower* (leave as a large piece)

(6 fat)              3 oz raw cashews

(free)               ½ cup soy sauce

(free)               1 ½ Tbsp onion powder

(free)               ½ tsp poultry seasoning

(free)               1 oz nutritional yeast

Instructions

  1. Preheat large pot, add onions and sauté to caramelize. 
  2. Add garlic, and cook for another minute, taking care that it doesn’t burn.
  3. Add the carrots, celery, red pepper, mushrooms, cauliflower and half of the water. (If possible, leave the cauliflower in one large piece and add it last because after it’s cooked you’re going to remove it and blend it and add it back to the soup.)
  4. Bring mixture to boil, turn down heat, cover and simmer until the vegetables are tender. (If using Instant Pot, cook 3 minutes then quick release).
  5. Carefully remove cauliflower and add it to a blender along with the cashews, onion powder, poultry seasoning, nutritional yeast, soy sauce, and the remainder of the water. Blend until smooth then pour this mixture back into the pot.
  6. Add the wild rice and give the soup a stir to mix and combine. If you prefer more broth in the soup, then add more water to achieve the desired consistency you enjoy.
  7. Divide the soup into 12 servings. To do this, place a large strainer over a large pot. Ladle/pour soup mixture into strainer. Let the vegetables drain well then portion them into containers. Then add the broth. 
  8. Serve soup hot. Store leftovers in refrigerator and use within 5 days or freeze.

Notes

  • Substitute all or part of the water with the cooking water from the wild rice. 
  • If possible leave the cauliflower in a large piece as it will be easier to remove from pot as it will be blended after it’s cooked. This will add to the creaminess of the soup.
  • This soup will go well with adding a protein like cooked red lentils or cooked baby lima beans.

Wild Rice Mushroom Soup (smaller batch)

Makes 2 large servings. Each serving provides:
2 oz grain        5 oz vegetable            1 fat serving

Ingredients for Smaller Batch

Use any combination of vegetables that will equal 10 oz

(1 grain)          4 oz cooked, wild rice (how to cook wild rice)

(free)               2 cups water (divided)

(partial veg)     2 oz onions, chopped

(free)               1 clove garlic, minced

(partial veg)     1 oz carrots, chopped

(partial veg)     1 oz celery, chopped

(partial veg)     1 oz red pepper, diced

(partial veg)     3 oz mushrooms, sliced

(partial veg)     2 oz cauliflower

(2 fat)              1 oz raw cashews

(free)               2 ½ Tbsp soy sauce

(free)               1 tsp onion powder

(free)               1/8 tsp poultry seasoning

(free)               .3 oz nutritional yeast