Go Wild: Wild Rice Soup – Minnesota

Did you know wild rice is the state grain of Minnesota? Tis true! Wild rice is actually a semi-aquatic grass that grows in lakes, rivers Wild Rice Soup - Minnesotaand bays. Native Americans harvested wild rice in canoes, using beater sticks to knock the seeds into the boat. Even today, by law “wild” wild rice (not cultivated) has to be harvested the same way in Minnesota and only by those licensed to do so, according to the Whole Grains Council.

Nutritionally, wild rice is extremely low in fat, a good source of fiber (3 grams per serving) and has more protein than white rice (7 grams vs. 4 grams per serving).

Residents of the Land of 10,000 Lakes love their Wild Rice Soup. We present a vegan recipe but this can easily be adapted for meat lovers. Sub in chicken broth instead of vegetable, add cooked, diced chicken or turkey (about 3 cups) when adding the broth, and then finish with 1 cup whole milk or cream.

Hugging the very western tip of Lake Superior, Duluth, the self-proclaimed beer capital of Minnesota lures beer lovers with its North Shore Beer Trail.

Wild Rice Soup

  • Servings: 6-8
  • Difficulty: easy
  • Print

Ingredients

  • 1 cup wild rice
  • Olive oil
  • 2 carrots, peeled and diced
  • Medium white onion, chopped
  • 2 ribs celery, diced
  • 1-2 cloves garlic, minced
  • Half pound of mushrooms, sliced
  • 1 cup white wine
  • 3 tablespoons flour
  • 4-6 cups vegetable broth
  • Bay leaf
  • 1 teaspoon dried oregano
  • 1 teaspoon dried rosemary
  • Salt
  • Pepper

Instructions

 Make wild rice according to package directions. In the meantime, heat 3 tablespoons of olive oil in a large soup pot. Add carrot, cook 3 minutes. Add onion, celery and garlic. Cook until onion is translucent. Remove vegetables to a bowl and set aside. Add 1 tablespoon olive oil to the pot. Add mushrooms. Let mushrooms cook until caramelized and quite brown. Deglaze the pot with white wine, vigorously scraping up brown bits from the bottom of the pot. Add reserved vegetables back to pot. Add oregano and rosemary. Stir in flour until all vegetables are well coated. Add 4 cups broth and bay leaf. Bring to a boil, then return to a simmer for approximately 20 minutes or until carrots are soft. Add additional broth if too thick. Add wild rice, salt and pepper to taste. Cook another 10 minutes or until rice is hot.

 

 

 

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7 thoughts on “Go Wild: Wild Rice Soup – Minnesota”

  1. Thanks for sharing this information. I’ve learnt a lot. We have wild rice in Canada too! I have bookmarked this recipe. I shall be cooking this soon!

  2. Hey Kat– we are big fans of rice in all forms. There’s Lundberg brand rice mixes here that contain different groupings of rice, including wild rice and I used it a lot. SO–this soup sounds perfect, seeing it’s finally chilly here. thanks for the recipe!

  3. Hi Rhonda – Lundberg Rice is delish (even if it’s not from MN). You can use a mix in this recipe or go with straight wild rice, either will work. The bowl is a Peter Rabbit bowl from when my kids were little. I decided it needed to make an appearance. – Kat

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