Minestrone Soup with Wild Rice

Posted by on Jan 3, 2013 in Fall, Seasonal, Soups | 0 comments

… Hearty and Healthy!

Minestrone Wild Rice Soup GFDF
This gluten-free, dairy-free Minestrone Soup with Wild Rice is a hearty and healthy soup without being heavy. The beans and lentils, when paired with the wild rice, create a complete protein, bringing this soup recipe into a main dish. If you like Minestrone soup, but you’re missing some of the vegetables listed here, don’t worry. You can easily substitute your favorite veggies, or whatever you have left in your fridge. While this soup takes a couple hours to cook when using the raw beans and lentils, you can speed the process by either soaking your beans in water overnight, or you can substitute canned beans. I like the slower cooking process, which allows the beans to soak up the great flavors of the tomatoes and herbs, but I realize sometimes we just have to get dinner on the table. Both variations are delicious!


No Dairy Bug No Gluten BugPrep time: about 15 minutes

Cooking time: 1 hour 45 minutes to 2 hours

Makes about 6 servings.



2 Tablespoons extra virgin olive oil

2 shallots, peeled and diced

2 cloves garlic, peeled and diced

1 cup mixed beans and lentils, uncooked

2 1/2 cups chicken broth

1 cup wild rice

1 1/2 cups chicken broth – I use Swanson’s Natural Goodness Fat-Free Low-Sodium Chicken Broth

1 15-ounce can diced tomatoes w/basil, garlic and oregano – I use Del Monte

1 teaspoon dried basil

1 teaspoon dried oregano

1/2 teaspoon black pepper, or to taste

1 cup celery, chopped

2 cups Brussels sprouts, about 15, stemmed and quartered

2 cups sliced carrots

5-6 radishes, chopped

6 cups chicken broth

1 cup white wine

1 teaspoon granulated sugar

salt and pepper, to taste



In a large stock pot (I like to use my cast iron Dutch oven), over medium heat, heat olive oil. Add shallots and garlic. Sauté 2-3 minutes, Add beans and lentils. Stir and cook for about 2 minutes. Add 2 1/2 cups chicken broth. Bring to a boil, cover, and simmer about 15 minutes.

In a medium pot, combine wild rice and 1 1/2 cups chicken broth. Bring to boil, reduce heat to lowest heat, cover pot with foil then lid to create a good seal. Cook for 15 minutes, or according to package instructions. Let rest with lid and foil on for 15 minutes. Remove lid and foil, fluff, and set aside until ready to serve soup.

To the bean pot, add liquid from canned tomatoes, then chop or puree tomatoes in food processor to break down. (If you like chunks of tomato, this step can be skipped). Add the pureed tomatoes, basil, oregano, and pepper to the bean pot. Stir soup and bring to a boil. Reduce heat to simmer. Cover pot and simmer until beans are chewable but not fully cooked, about 90 minutes. This allows the flavors to infuse into the beans while cooking.

Add celery, Brussels sprouts, carrots, radishes, 6 cups chicken broth, wine, sugar, and salt and pepper to taste. Return soup to boil. Reduce to simmer, remove lid, and cook until veggies and beans are tender but not mushy, about another 20 minutes.

When ready to serve, spoon 1/4 cup cooked wild rice into bottom of bowl, then ladle soup over rice. Serve hot.

This soup pairs very well with Sweet Potato Yam Biscuits. Enjoy!

Minestrone Wild Rice Soup GFDF

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