Smart Meals: Autumn Wild Rice Soup

Common Ground has partnered with OSF Healthcare to offer their Smart Meals class series designed for those 55 or older! Each month, we host a free in-person class to demonstrate how to make a new Smart Meal recipe.

Smart Meals is a program designed to provide awareness and education on buying affordable, healthy foods that can be easily prepared at home. OSF dieticians have created Smart Meal Kits with shelf-stable ingredients that can be cooked into a full meal or supplemented with additional ingredients. Each recipe is uniquely created by a registered OSF dietitian and is high in fiber and low in fat and sodium.

This recipe for Autumn Wild Rice Soup is made with carrots, cream of celery, mushrooms, kidney beans, coconut milk, and long-grain wild rice. Additional fresh options include fresh sage, fresh parsley, and gruyere cheese. Also included is a recipe for a goat cheese walnut salad with honey mustard vinaigrette!

Ingredients

Autumn Wild Rice Soup

Sliced carrots, no salt added

1 can (14.5 ounce)

Sliced mushrooms

1 can (4 ounce)

Kidney beans, reduced sodium

1 can (15 ounce)

Instant long grain & wild rice pouch

1 pouch (9 ounce)

Cream of celery

1 can (10.5 ounce)

Lite coconut milk

1 can (5 ounce)

Vegetable broth

1 cup

Fresh additions (optional)

Fresh sage, minced

Fresh parsley, minced

Shredded gruyere cheese

Goat Cheese Walnut Salad

Spring mix

5 ounces

Goat cheese, crumbled

2 ounces

Green apple, thinly sliced

1/2

Walnuts, chopped

1/4 cup

Honey Mustard Vinaigrette

Olive oil

4 tablespoons

White wine vinegar

2 tablespoons

Shallot, minced

Dijon mustard

1 teaspoon

Honey

1 1/2 teaspoons

Salt

1/2 teaspoon

Black pepper

1/2 teaspoon

Red chili flakes

Pinch

Autumn Wild Rice Soup

Prep time: 10 minutes

Cook time: 20 minutes

4 servings

Calories	304
Fat	8 grams
Cholesterol	0 milligrams
Sodium	241 milligrams
Carbohydrates	38 grams
Fiber	6 grams
Protein	8 grams

Drain and rinse: Drain and rinse carrots, mushrooms, and kidney beans under cold water.
Heat: Combine vegetable broth, coconut milk, and cream of celery over medium-high heat, stirring occasionally.
Add starch: Once the soup base is simmering, add long-grain wild rice. Heat for 5 minutes, stirring occasionally to reheat rice.
Add vegetables and legumes: Lower heat to medium and add carrots, mushrooms, and kidney beans. Stir to combine.
Heat: Bring soup to a simmer.
Serve: Ladle the soup into a bowl, garnishing with optional toppings.

Nutrient Information

Fiber

Types
- Soluble fiber - regulates blood sugar levels
- Insoluble fiber - absorbs water and increases gastrointestinal motility
Recommendation
- Men - 38 grams per day
- Women - 25 grams per day

Protein

Necessary for growth and development
A major part of skin, hair, nails, muscle, bone, and organs
Important for blood clotting, fluid balance, immune response, vision, and hormones

Ingredient Information

Wild Rice
- Fiber: 1 cup (cooked) = 3 grams
- Protein: 1 cup (cooked) = 7 grams
Kidney Beans
- Fiber: 1 cup (boiled) = 11 grams
- Protein: 1 cup (boiled) = 15 grams
Coconut
- Fiber: 1 cup (shredded) = 7 grams
- Protein: 1 cup (shredded) = 3 grams

Goat Cheese Walnut Salad with Honey Mustard Vinaigrette

4 servings

Calories	237
Fat	21 grams
Cholesterol	6 milligrams
Sodium	367 milligrams
Carbohydrates	8 grams
Fiber	1 gram
Protein	4 grams

In a bowl or mason jar, combine the olive oil, white wine vinegar, shallot, Dijon mustard, honey, salt, black pepper, and chili flakes. Shake to combine.
Place the spring mix in a large bowl. Add the goat cheese, green apple, and walnuts. Drizzle in about half of the dressing to start - you may not need the whole recipe.
Toss to combine and serve.

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