Low Fat Mushroom and Wild Rice Soup

Cozy up with a bowl of this hearty and flavorful Low Fat Mushroom and Wild Rice Soup, a wholesome blend of earthy mushrooms, nutty wild rice, and vibrant veggies in a creamy yet dairy-free broth. Perfect for a healthy lunch or a light dinner, this soup is crafted with a combination of button and baby bella mushrooms, paired with fresh thyme and a hint of garlic for a depth of flavor that’s both comforting and sophisticated. The dish is made lighter with unsweetened almond milk while maintaining a creamy texture, and it’s naturally low in fat and full of nutrients thanks to its plant-based ingredients. Ready in just over an hour, this one-pot soup is a great make-ahead meal that’s ideal for busy weeknights or meal prep. Garnish with fresh parsley for a burst of brightness and serve it with crusty bread or a simple green salad to round out the meal.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 6

Ingredients

• 1 tablespoon Olive oil
• 1 large Yellow onion, diced
• 2 medium Carrots, diced
• 2 medium Celery stalks, diced
• 3 cloves Garlic cloves, minced
• 8 ounces Button mushrooms, sliced
• 4 ounces Baby bella mushrooms, sliced
• 0.75 cup Wild rice, uncooked
• 6 cups Vegetable broth, low sodium
• 1 cup Unsweetened almond milk
• 1 teaspoon Fresh thyme, chopped
• 1 leaf Dried bay leaf
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh parsley, chopped (optional for garnish)

Directions

Step 1

Heat the olive oil in a large, heavy-bottomed pot over medium heat.

Step 2

Add the diced onion, carrots, and celery to the pot. Sauté for 5-7 minutes until the vegetables begin to soften.

Step 3

Stir in the minced garlic and cook for another minute until fragrant.

Step 4

Add the sliced button mushrooms and baby bella mushrooms to the pot. Sauté for 6-8 minutes until the mushrooms release their liquid and begin to brown.

Step 5

Add the uncooked wild rice, vegetable broth, fresh thyme, and bay leaf to the pot. Stir well to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for 40-45 minutes, or until the wild rice is tender.

Step 7

Remove the bay leaf from the pot and discard.

Step 8

Stir in the unsweetened almond milk and season with salt and black pepper. Allow the soup to heat through for another 5 minutes.

Step 9

Taste and adjust seasonings as needed.

Step 10

Serve the soup hot, optionally garnished with fresh parsley. Enjoy!

Nutrition Facts

Serving size	(2575.4g)

Amount per serving	% Daily Value*
Calories	966.4

Total Fat 20.4g	0%
Saturated Fat 3.1g	0%
Polyunsaturated Fat 2.0g
Cholesterol 0mg	0%
Sodium 2375.6mg	0%
Total Carbohydrate 167.5g	0%
Dietary Fiber 22.1g	0%
Total Sugars 30.9g
Protein 36.0g	0%

Vitamin D 118.5IU	0%
Calcium 679.2mg	0%
Iron 8.0mg	0%
Potassium 3078.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.4%

Protein: 14.4%

Carbs: 67.2%