Diabetes – Low Carb Recipes: Autumn Wild Rice Soup

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Low carb recipes for type 1 and type 2 diabetes. This month: Autumn Wild Rice Soup

Autumn Wild Rice Soup

Find the original recipe at gimmeesomeoven.com

Ingredients:

  • 6 cups vegetable stock (or chicken stock)
  • 1 cup uncooked 100% wild rice
  • 8 ounces baby bella mushrooms, sliced
  • 4 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 ribs celery, diced
  • 1 large (about 1 pound) sweet potato, peeled and diced
  • 1 small white onion, peeled and diced
  • 1 bay leaf
  • 1 1/2 tablespoon Old Bay seasoning
  • 4 tablespoons butter
  • 1/3 cup almond flour
  • 1 can full fat coconut milk well blended
  • 2 large handfuls of kale, roughly chopped with thick stems removed
  • Kosher salt and freshly-cracked black pepper

Directions: 

Crock-Pot (Slow Cooker) Method:

  1. Combine vegetable stock, wild rice, mushrooms, garlic, carrots, celery, sweet potato, onion, bay leaf and Old Bay seasoning in the bowl of a slow cooker.  Stir briefly to combine.
  2. Cook on high for 4 hours or on low for 8 hours, until the rice is cooked and tender.
  3. Meanwhile, during those final 10 minutes of slow cooking, prepare your cream sauce on the stove.  In a medium saucepan, cook the butter over medium-high heat until melted.  Whisk in the almond flour until combined, and cook for 1 minute.  Gradually add in the coconut milk, and whisk until combined.  Continue cooking, stirring frequently, until the mixture nearly comes to a simmer and has thickened. 
  4. Add the cream sauce and kale to the soup, and stir gently until combined. Taste and season with salt and pepper (plus any extra Old Bay seasoning, if you would like) as needed.
  5. Serve warm.  Or transfer to sealed container(s) and refrigerate for up to 4 days.

Stovetop Method:

  1. Heat (an extra) 1 tablespoon butter in a large stockpot over medium-high heat.  Add onion and sauté for 5 minutes, stirring occasionally, until soft and translucent.  Stir in the garlic and cook for an additional 1-2 minutes, stirring occasionally, until fragrant.
  2. Add in the vegetable stock, wild rice, mushrooms, carrots, celery, sweet potato, bay leaf and Old Bay seasoning.  Stir to combine.
  3. Continue cooking until the soup reaches a simmer.  Then reduce heat to medium-low, cover and simmer for 45 minutes, or until the rice is tender, stirring occasionally.
  4. Meanwhile, during those final 10 minutes, prepare your cream sauce in a separate saucepan on the stove.  In it, cook the butter over medium-high heat until melted.  Whisk in the almond flour until combined, and cook for 1 minute.  Gradually add in the coconut milk, and whisk until combined.  Continue cooking, stirring frequently, until the mixture nearly comes to a simmer and has thickened. 
  5. Add the cream sauce and kale to the soup, and stir gently until combined. Taste and season with salt and pepper (plus any extra Old Bay seasoning, if you would like) as needed.
  6. Serve warm.  Or transfer to sealed container(s) and refrigerate for up to 4 days.

Nutritional Info:

1/8th of recipe (makes 8 servings)

Calories: 257

Fat: 9g

Carbs: 32g

Protein: 7g

Back to November 2018 Newsletter
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