Butternut Squash Wild Rice Soup
Enjoy this butternut squash wild rice soup as a cozy, hearty and flavorful lunch or dinner on a colder day!
Prep Time10 minutes mins
Cook Time30 minutes mins
Total Time40 minutes mins
Course: Dinner, Lunch, Soup
Cuisine: American, British
Diet: Gluten Free, Vegan, Vegetarian
Servings: 3 servings
Calories: 309kcal
- 1 tablespoon olive oil
- ¼ white onion diced
- 1 garlic clove minced or finely diced
- 2 large carrots diced
- 1 zucchini diced
- ½ small butternut squash peeled, diced
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 1 teaspoon sweet paprika
- ½ cup wild rice dry weight, rinsed, or wild rice mix
- ½ cup cabbage tough stems removed, shredded
- 3 cups vegetable broth
- ½ cup coconut milk
- pinch salt
- pinch black pepper optional
- fresh parsley to garnish
Drizzle olive oil into a large soup pot, and saute onion and garlic on a low heat for 3-4 minutes until softened. Add the diced butternut squash, carrots and zucchini, along with the dried basil, thyme and sweet paprika. Stir well, then cook for 4-5 minutes for the vegetables to soften.
Tip in the wild rice and shredded cabbage.
Pour in the vegetable broth and bring the soup to a boil. Reduce the heat to a very light simmer and pour in the coconut milk. Add salt and (optional) black pepper and cook for 20-25 minutes until the vegetables are fork tender and the rice is cooked. Ladle into your serving bowls and enjoy!
- Personally I use a wild rice mix, but you can also use all wild rice.
- I suggest to dice the veggies into small pieces of a similar size for an even cook time.
- You can easily swap out the vegetables and herbs for those of preference, if kept to around the same quantities.
- Add more water or broth if the soup feels too thick, to taste preference.
- Nutritional information is auto-generated and should be understood to be an estimate.
Swiss Interest Group Histamine Intolerance
All ingredients score 0 on the SIGHI list, with the exception of:
- garlic, which scores 1.
- black pepper, which scores 2.
- vegetable broth is not rated, and will depend upon ingredients and preparation method.
- napa and green cabbage score 0, but Savoy cabbage scores 1 with a ? as a liberator. Only use the latter if you know you tolerate well.
Calories: 309kcal | Carbohydrates: 62g | Protein: 8g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 993mg | Potassium: 1365mg | Fiber: 10g | Sugar: 14g | Vitamin A: 35585IU | Vitamin C: 71mg | Calcium: 188mg | Iron: 4mg