By Natalie Bickford, MS
The cooler temperatures are starting to set in as the days continue to grow shorter. As we transition into fall, our bodies start craving warming meals like soups, stews and roasts. This Creamy Wild Rice and Mushroom Soup is comforting without being too heavy and is really great for digestion, making it perfect for early Fall. The nostalgic smell of onion, carrots, mushrooms and thyme will get you excited for warmer, heartier meals.
Check out our meal prep tips for back-to-school + our favorite recipes!
Did you know that wild rice is actually a type of grass rather than a grain, making it a lot easier to digest. It's called 'rice' because it cooks and looks similar to many rice varieties. The wild rice combined with the ginger and lemon make this soup great for digestion!
Read about our Top 10 Tips To Improve Digestion!
What makes this soup creamy? Not the usual heavy cream or coconut milk, which can often cause digestive problems. My new favorite way to thicken and add more body to soups is with eggs. The yolks get slowly cooked and emulsified into the hot broth, which turns the soup from watery to creamy deliciousness!
Creamy Wild Rice and Mushroom Soup
2 tbsp butter
1 medium yellow onion, chopped
2 carrots, peeled and sliced into rounds
2 celery stalks, sliced
3-inch piece of ginger, grated (about 2 tbsp)
1 tsp salt
1 cup wild rice
8 oz mushrooms, sliced (about 3 cups sliced)
2 large sprigs of thyme
1 bay leaf (optional)
1 qt vegetable broth
2 cups water
2 eggs (1 whole egg + 1 yolk)
2 tbsp lemon juice
2 cups tightly packed chopped kale
In a large pot, melt the butter over medium heat. Add the onion, carrot, celery, ginger and salt. Cook, stirring occasionally, until softened, about 3 minutes.
Add the wild rice, mushrooms, thyme and bay leaf, if using. Stir to mix everything together.
Add the broth and water. Bring to a boil over high heat, then reduce the heat to low and cook, covered, for 30-45 minutes, or until the wild rice has burst open but is still slightly chewy. Remove from heat and stir in the kale.
In a small bowl, whisk together one whole egg, one egg yolk and lemon juice until smooth. Remove one cup of the broth from the soup and slowly pour and whisk it into the egg mixture. Gently stir the mixture back into the soup and watch it thicken and become creamier. Add more salt and pepper, to taste.
Serve warm garnished with olive oil, flaky sea salt and black pepper.
Recipe and photos by Natalie Bickford
Natalie is a nutritionist and personal chef in Portland, OR who specializes in women's health and sports nutrition. She loves creating simple, nourishing meals and recipes to fuel your life. Find Natalie at nataliecooks.com.