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Garden Vegetable Soup with Popped Wild Rice

  • Cooking Time

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  • Recipe Makes

  • Prep time

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  • Recipe Makes

Nutritional information

 

Amount per serving

Calories190
Total Fat5g
Saturated Fat0.5g
Trans Fat0g
Cholesterol0mg
Sodium690mg
Total Carbs37g
Dietary Fiber5g
Sugars6g
Protein4g
Calcium100mg
Iron1.5mg
Potassium800mg
  • 4 tsp. (20 mL) olive oil, divided
  • 1 onion, chopped
  • 1 butternut squash, peeled, seeded and cut into chunks
  • 2 carrots, peeled and coarsely chopped
  • 1 small potato, peeled and quartered
  • 2 cloves garlic, crushed
  • 1 pinch crushed red pepper flakes, (optional)
  • Freshly ground black pepper
  • 4 cups (1 L) water
  • 2 1/2 Tbsp. (37 mL) Knorr® Concentrated Vegetable Bouillon
  • 2 Tbsp. (30 mL) wild rice
  • 1 Heat 3 tsp. (15 mL) olive oil in large pot over medium heat and cook onion 2 minutes. Add butternut squash, carrots and potato and cook over medium heat, stirring occasionally, 5 minutes. <BR><BR>
  • 2 Add garlic and crushed red pepper; season with black pepper to taste. Add water and Knorr® Concentrated Vegetable Bouillon and bring to a boil. Reduce heat; cover and simmer, stirring occasionally, until vegetables are tender, about 25 minutes. <BR><BR>
  • 3 While soup is cooking, heat remaining 1 tsp. (5 mL) olive oil in small skillet over medium-high heat. Add wild rice and cook, stirring frequently, until rice kernels start to pop open, about 3 minutes. Remove and set aside. <BR><BR>
  • 4 Blend soup until smooth using immersion blender or food processor, adding more water if a little thick. Serve, topped with a sprinkle of popped wild rice.