Wild Rice, Leek, and Mushroom Soup

Earthy, hearty, and nourishing, this wild rice and mushroom soup layers fiber-rich whole-grain rice with mushrooms that provide beta-glucans, selenium, and ergothioneine - all potent antioxidants and immune-supportive compounds linked to cancer-protective eating. The inclusion of aromatics like onion, garlic, and thyme not only brings a warm and cozy flavor profile but also provides anti-inflammatory polyphenols. It’s highly adaptable, though there is delight in its simplicity. Keep it vegan with veggie broth and white beans, make it creamy with a splash of cashew milk or cream, add greens such as kale or spinach, or boost the protein with lentils or vegan sausage.

Wild Rice, Leek, & Mushroom Soup

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 6 servings
Serving Size: 1.5 cups

Ingredients

• 2 Tablespoons olive oil

• 3 medium leeks, sliced (about 3 cups)

• 8 ounces cremini mushrooms, sliced (about 3 cups)

• 2 cloves garlic, minced

• 1 quart unsalted vegetable or chicken broth

• 1 cup wild rice, rinsed

• ¼ teaspoon fresh ground black pepper

• ⅛ teaspoon salt

• Optional Garnish: ½ cup toasted walnuts or a dollop of plain Greek yogurt

Utensils

• Chef's knife

• Cutting board

• 3 quart pot or Dutch oven with lid

• Measuring cups and spoons

• Large spoon

Directions

1. Place a 3 quart pot or Dutch oven over medium heat.

2. Add the leeks and cook, stirring occasionally, for about 10 minutes.

3. Reduce heat to medium and continue cooking, stirring often, until the leeks are reduced by half in volume.

4. Stir in the mushrooms and garlic and cook, stirring occasionally, until all vegetables are softened.

5. Next, add the broth and turn up the heat to bring to a boil.

6. Once boiling, add the wild rice and reduce the heat to low for a simmer, covering with a lid

7. Maintain a gentle simmer and cook, untouched, until the rice is tender, about 20-40 minutes, depending on the type of rice used*.

8. Once cooked, season with pepper and salt and serve, garnished with toasted walnuts and a dollop of Greek yogurt for creaminess.

Notes

• Store for up to 5 days in the refrigerator, or 12 months in the freezer.

• *Any variety of brown or wild rice may be used, but precise cooking times vary with the variety of rice - be sure to double-check the cooking times.

• Pairs well with fresh focaccia or crusty dinner rolls.

Nutrition Info (Per Serving)

306 calories – 5g fat – 0.9g sat fat – 36g carbohydrates – 9g protein – 5g fiber – 192 mg sodium

Nutrient Highlights

• Leeks: As an allium vegetable, leeks supply organosulfur compounds and polyphenols (e.g., quercetin) that may boost detoxification enzymes and reduce oxidative damage; observational studies associate higher allium intake with lower gastrointestinal cancer risk.

• Mushrooms: Great source of dietary fiber (beta-glucan), and one of the only foods that can store vitamin D when exposed to the sun. They contain anti-inflammatory, cancer-fighting, immune-boosting properties and are rich in minerals such as selenium (an antioxidant), which helps develop a savory flavor profile in dishes.

• Garlic: Contains the active compound allicin, which has been shown to lower blood pressure and cholesterol levels, reducing the risk of heart disease. It has potent antibacterial and antiviral properties, helping to fight infections, protect against cell damage, and support the detoxification processes in the liver.

• Wild Rice: High-protein whole grains. Packed full of fiber to help promote healthy gut microbes to support a strong immune system and reduce inflammation. They promote satiety and have been linked to increased longevity. The polyphenols in them also have high antioxidant activity

• Walnuts: An excellent source of plant-based omega-3 fatty acids (ALA), antioxidants, and polyphenols, which support heart and brain health while reducing inflammation and helping lower cancer risk.