Tahini Wild Rice Soup
Tahini Wild Rice Soup isn't your average soup; it’s filling and comforting, while being delicious and hearty. It uses whole ingredients and boasts a wide range of nutrients and good fats, thanks to sweet potatoes, mushrooms, carrots, kale, and tahini.
Servings 6 servings
Calories 246kcal
Ingredients
- 2 tablespoons olive oil divided use
- 1 small white onion diced
- 3 cloves garlic minced
- 6 cups low-sodium vegetable or chicken broth
- ½ cup uncooked wild rice
- 8 ounces mushrooms sliced
- 2 medium carrots diced
- 1 large sweet potato peeled and diced
- 1 bay leaf
- 1 tablespoon Old Bay seasoning
- 1 cup milk dairy or plant based
- ¼ cup tahini
- 2 cups coarsely chopped kale
- Salt and black pepper
Instructions
- Heat 1 tablespoon of the oil in a large soup pot over medium-high heat. Add the onion and sauté for 8-10 minutes. Add garlic and sauté until fragrant, about 30 seconds to 1 minute more.
- Add the broth, wild rice, mushrooms, carrots, sweet potato, bay leaf, and Old Bay seasoning. Stir to combine. Bring the soup to a simmer, then reduce the heat to medium-low and continue to simmer for 30 minutes, stirring occasionally.
- In a small bowl, whisk together the milk, tahini, and remaining 1 tablespoon oil (I found that a milk frother made quick work of this). Slowly add the milk mixture to the soup and stir until combined. Add the kale, stir, and add salt and pepper to taste. Cook for about 5 minutes more, until the rice and veggies are tender and the soup has cooked for 40 minutes. Remove the bay leaf and serve hot.
Notes
The tahini and milk will separate quickly, so give the mixture an extra whisk right before adding it to the soup.
Store leftover wild rice soup in an airtight container in the fridge for up to 4 days.
As the soup sits, the rice will continue to absorb the broth and thicken. When reheating you may want to add extra water or broth until the desired consistency is reached.
Reheat in the microwave or on the stovetop. For longer storage, the soup can be frozen. To freeze, allow it to cool completely, then store in a freezer-safe container, making sure not to fill it too full so there's room for the liquid to expand.
As the soup sits, the rice will continue to absorb the broth and thicken. When reheating you may want to add extra water or broth until the desired consistency is reached.
Reheat in the microwave or on the stovetop. For longer storage, the soup can be frozen. To freeze, allow it to cool completely, then store in a freezer-safe container, making sure not to fill it too full so there's room for the liquid to expand.
Nutrition
Calories: 246kcal | Carbohydrates: 31g | Protein: 9g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.03g | Cholesterol: 3mg | Sodium: 65mg | Potassium: 532mg | Fiber: 5g | Sugar: 7g | Vitamin A: 9508IU | Vitamin C: 12mg | Calcium: 115mg | Iron: 2mg
