Diabetic Cooking

Soups & Stews

Wild rice soup

Preparation time: 15 minutes. Cooking time: 1 hour, including rice cooking time.


  • 1 tablespoon olive oil
  • 1 cup minced onion
  • 1 cup minced celery
  • 1 cup grated carrots
  • 1/2 cup flour
  • 4 cups reduced-sodium chicken broth
  • 2 cups cooked wild rice*
  • 1/3 cup ham, chopped
  • 3 tablespoons chopped slivered almonds
  • 1 teaspoon turmeric
  • 1 cup evaporated skim milk
  • 2 tablespoons dry white table wine


Heat the olive oil in a large pan over medium heat. Sauté the onion, celery, and carrots until tender. Whisk the flour into the broth until there are no lumps. Add the broth to the sautéed vegetables and cook over medium to high heat, stirring constantly. Boil for one minute or until the mixture has thickened. Reduce heat and stir in rice, ham, almonds, and turmeric. Simmer for about 5 minutes. Add the evaporated skim milk and wine, then heat to desired serving temperature.

* To make 2 cups of cooked wild rice, combine 1/2 cup wild rice with 1 1/2 cups water in a saucepan. Bring to a boil, stir once, then cover and simmer over low heat until the water is absorbed and the rice is fluffy, about 45 minutes.

Yield: 5 servings. Serving size: about 1 1/2 cups.

Nutrition Facts Per Serving:
Calories: 240, Carbohydrates: 36 g, Protein: 12 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 640 mg, Fiber: 4 g

Exchanges per serving: 2 1/2 starch, 1 fat. Carbohydrate choices: 2 1/2.

This recipe was developed by Sandy Bjerkness, RD, LD, a research dietitian and freelance writer from Rochester, Minnesota.