Looking for a comforting and nutritious meal for your family dinners? Look no further than our delicious recipe for wild rice and kale soup. Packed with the health benefits of wild rice and kale, and the flavors of garlic and lemon, this hearty soup is perfect for warming up your evenings.

Key Takeaways

• Wild rice kale soup is an easy and comforting meal that’s perfect for family dinners.
• The combination of wild rice, kale, garlic, and lemon in the soup offers numerous health benefits, including immune-boosting properties.
• Properly preparing the ingredients and seasoning the soup is crucial for enhancing its flavors.
• Cooking wild rice and sautéing kale requires specific steps to ensure they are properly cooked and flavorful.
• Serve the soup hot and garnished with your favorite toppings for maximum enjoyment.

Benefits of Wild Rice and Kale

When it comes to healthy food choices, wild rice and kale are two ingredients that should be a staple in your diet. Not only do they offer a range of nutrients, but they also provide immune-boosting properties that can help keep you feeling your best. Here are some of the key benefits of wild rice and kale:

Wild Rice

Nutrient	Amount per 1 cup cooked
Protein	6.5g
Fiber	3g
Iron	1.3mg
Vitamin B6	0.3mg

Wild rice is a great source of protein and fiber, making it a filling and satisfying ingredient. It also contains iron, which is important for keeping your blood healthy and oxygenated. Vitamin B6, found in wild rice, helps to support brain function and can even improve your mood.

Kale

Nutrient	Amount per 1 cup raw
Vitamin C	80.4mg
Vitamin A	206% of the Daily Value (DV)
Vitamin K	684% of the DV
Iron	1.1mg

Kale is a superfood that’s packed with vitamins and minerals. It’s an excellent source of vitamin C, which can help boost your immune system and keep your skin healthy. Kale is also high in vitamin A, which supports eye health and promotes healthy skin and hair. The vitamin K in kale helps with blood clotting and can also improve bone health.

Together, the combination of wild rice and kale creates a nourishing and nutritious meal that’s both healthy and satisfying. In addition to their individual benefits, these ingredients work together to provide immune-boosting properties that can help keep you feeling energetic and healthy.

Preparing the Ingredients

Before you start cooking, it’s important to properly prepare the ingredients for your wild rice and kale soup. This will ensure that everything is ready to go when you need it. Here’s a step-by-step guide on how to prep the ingredients:

Wild Rice

The first thing you’ll need to do is rinse your wild rice. Place it in a fine mesh strainer and rinse it under cold running water until the water runs clear. Once your rice is rinsed, place it in a pot with 3 cups of water and a pinch of salt. Bring the water to a boil, then reduce the heat to a simmer and cover the pot. Cook the rice for 45-50 minutes, or until it’s tender and the water has been absorbed. Set aside.

Kale

For your kale, start by rinsing it well under cold water. Remove the leaves from the stems, then chop the leaves into bite-sized pieces. Peel and thinly slice 3 cloves of garlic. Slice a lemon into wedges. Set aside.

Garlic

Peel and thinly slice 3 cloves of garlic. Set aside.

Lemon

Slice a lemon into wedges. Set aside.

Cooking the Wild Rice

Now that you have properly prepped your wild rice, it’s time to cook it to perfection. Follow these simple steps to ensure your wild rice is tender and flavorful for your soup:

1. Combine 1 cup of wild rice and 4 cups of water in a large pot.
2. Bring the pot to a boil over high heat.
3. Once boiling, reduce the heat to low and cover the pot with a lid.
4. Simmer the rice for about 45-50 minutes, or until the grains are tender and all the water has been absorbed.
5. Remove the pot from heat and let it sit covered for an additional 10 minutes to allow the rice to absorb any excess moisture.

Once your wild rice is cooked according to these steps, it will be ready to add to your soup. Remember, the wild rice adds a nutty and chewy texture to your soup, making it even heartier and more filling.

Now that you have cooked your wild rice, move on to sautéing the kale in the next section.

Sautéing the Kale

Before adding the kale to the soup, it’s important to sauté it with garlic and olive oil to bring out its delicious flavors. Follow these simple steps to sauté the kale:

1. Wash and chop the kale leaves into bite-sized pieces, discarding the tough stems.
2. Heat some olive oil in a pan over medium heat. Add minced garlic and cook until fragrant.
3. Add the chopped kale to the pan and stir to coat it evenly with the garlic and olive oil.
4. Sauté the kale for 3-5 minutes until it’s wilted and slightly browned.
5. Remove the pan from the heat and set the kale aside until ready to add to the soup.

Now that you’ve sautéed the kale to perfection, it’s ready to be added to the wild rice soup. Keep reading to learn how to make the final steps of this comforting dish.

Making the Soup

Now that you have prepared all your ingredients, it’s time to start making the soup. This recipe makes 4 servings, so adjust accordingly if you plan on making more or less.

Ingredients	Amount
Wild Rice	1 cup
Kale	4 cups, chopped
Garlic	3 cloves, minced
Vegetable Broth	4 cups
Lemon Juiced	1
Olive Oil	2 tablespoons
Salt and Pepper	To taste

1. In a large pot, add the cooked wild rice and 4 cups of vegetable broth. Bring to a simmer over medium heat, stirring occasionally.

2. In a separate pan, heat up 2 tablespoons of olive oil over medium heat. Add 3 cloves of minced garlic and sauté for about 1 minute, or until fragrant. Add 4 cups of chopped kale to the pan and sauté for another 3-4 minutes, or until it’s wilted and softened.

3. Add the sautéed kale and garlic to the pot with the wild rice and vegetable broth. Stir well to combine.

4. Add the juice of 1 lemon to the pot and season with salt and pepper to taste. Allow the soup to simmer for another 10-15 minutes.

5. Once the soup is finished cooking, you can either serve it immediately or let it cool and store it in the refrigerator for later. When reheating the soup, add a little bit of water to thin it out if it has become too thick.

Enjoy this delicious and healthy wild rice kale soup!

Seasoning and Serving

Now that you have prepared and cooked the wild rice and kale soup, it’s time to season and serve it. The right seasoning can elevate the flavors of the soup, making it even more delicious. Here’s how to do it:

1. Take a garlic clove and cut it in half. Rub the cut side of the garlic against a piece of toasted bread. This will infuse the soup with a gentle garlic flavor.
2. Add a squeeze of lemon juice to the soup. The acidity will brighten up the flavors of the wild rice and kale.
3. Taste the soup and adjust the seasoning as per your liking. You can add salt, pepper, or any other herbs or spices you prefer.

For a beautiful presentation, you can garnish each bowl of soup with some lemon zest, fresh herbs, or a drizzle of olive oil. Serve the soup hot with additional bread on the side, and enjoy the comforting flavors of wild rice and kale.

Health Benefits of Wild Rice Kale Soup

Not only is wild rice kale soup a delicious and comforting meal, but it also offers a range of health benefits. In fact, this soup is packed with nutrients that can help improve your overall well-being, making it a healthy choice for you and your family.

Wild rice, the star ingredient of this soup, is a good source of fiber, protein, and complex carbohydrates. It also contains essential minerals like zinc and potassium, which are important for maintaining a healthy immune system. Kale, another key ingredient, is a leafy green that’s loaded with vitamins A, C, and K. It also contains antioxidants that can help protect your body from harmful free radicals.

Garlic, a common seasoning in the soup, has been shown to have numerous health benefits. It can help lower blood pressure and cholesterol levels, as well as boost the immune system. Finally, lemon juice, used to add a tangy flavor to the soup, is a good source of vitamin C, which can help improve skin health and boost the immune system.

Combined, these ingredients create a soup that’s not only delicious but also good for you. The high fiber and protein content of wild rice and kale can help you feel fuller for longer, reducing the temptation to snack on unhealthy foods. Additionally, the immune-boosting properties of this soup can help keep you healthy during cold and flu season.

Overall, wild rice kale soup is a healthy and tasty meal that’s perfect for any time of year. Give our recipe a try and enjoy the benefits of this nutritious soup.

Conclusion

In conclusion, you now have the recipe and knowledge to create a delicious and hearty wild rice kale soup. This nutritious dish is perfect for family dinners and offers many health benefits. With the immune-boosting properties of wild rice and kale, along with the flavors of garlic and lemon, every spoonful of this soup is packed with goodness.

Remember to properly prepare the ingredients, cook the wild rice to perfection, sauté the kale with garlic and olive oil for a delicious base, and combine everything together to create the soup. Don’t forget to season to taste and garnish with your favorite toppings for an extra pop of flavor.

With this recipe, you can enjoy the warmth and comfort of a hearty wild rice kale soup any time. So go ahead and give it a try, your taste buds and body will thank you for it!