Wild Rice & Vegetable Stew

I know it may seem weird, but I have still eaten quite a bit of soup here in Hawaii. I love making soups and stews because I feel like it gives me room to be creative. I can throw whatever I want into a soup/stew and whip it up pretty quickly. Because of that, soups are a great way to use up leftover ingredients in your kitchen. Also, they are great if you don’t have time to stand over your stove while making dinner. You can be getting ready, taking care of the kids or just kicking back watching Top Chef while your soup works its magic.

I would really call this a stoup but for the sake of not being too cheesy I will just stick with stew. This stew is packed full of ingredients, but is still really healthy. I used skim milk for the creamy flavor. We all know that heavy cream makes anything taste better, but skim milk can still be a tasty substitute. I just add a little flour or a slurry (water and cornstarch mixture) to the recipe to thicken it up a bit, like heavy cream would. I added some leftover chicken to this soup the next day which was also delicious. Be sure to cook your wild rice prior to (or while) making this stew because it is added at the end. This is a great base for a soup that you can take out or add whatever you like.

Creamy Wild Rice & Vegetable Stew
Recipe type: Stew
Prep time: 
Cook time: 
Total time: 
Serves: 8-10
  • 2 tbsp olive oil
  • 1 yellow onion (chopped)
  • 3 large leeks (chopped)
  • 6 cloves garlic (chopped)
  • 2 cans (4 cups) chicken broth
  • 2 large potatoes (chopped)
  • 6 medium carrots (chopped)
  • 2 tbsp parsley (minced)
  • 1 tbsp black pepper
  • ½ tbsp salt
  • 2 tsp cayenne pepper
  • 2 tsp cumin
  • ½ lb asparagus
  • 1 cup wild rice (cooked)
  • ½ lb spinach
  • 1-2 cups non-fat milk
  1. In a large pot over medium-high heat, sauté the onions, leeks and garlic in the 2 tbsp oil until slightly soft (about 5 minutes).
  2. Add the 4 cups chicken broth to the pot along with the potatoes, carrots, parsley, salt, pepper, cayenne and cumin.
  3. Bring the stew to a boil, then reduce to low and let simmer until potatoes are soft (about 30 minutes).
  4. Add the asparagus and let the stew continue to cook for another 5 minutes.
  5. Stir in the cooked wild rice, spinach and milk.
  6. If desired, add cooked chicken before serving.
If you want a thicker soup, add a small amount of flour to the milk before adding it to the pot.

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This entry was posted in Lunch, Main Course, Recipes, Soup, Vegetables and tagged , , , , , , , , , , , . Bookmark the permalink.

18 Responses to Wild Rice & Vegetable Stew

  1. Looks good and wholesome.

  2. What a delicious oriental style dish! It looks healthy and filling and a perfect warm dish for our rainy weather :)

    Cheers :)

    P.S. My teaser will be published soon! Thanks again!

  3. Maureen says:

    Your soup looks absolutely delicious!

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  5. Kiri W. says:

    I don’t think it’s weird – I had soup every day in China last summer, when it was boiling hot. Somehow it actually really helped me regulate my body heat, and I never didn’t want a hot soup :)
    This looks delicious, nothing like a good rice stew :)

  6. Cassie says:

    I’m a huge fan of soup, regardless of time of year, where I am or weather. This looks wonderful!

  7. Priscilla M says:

    I’m thinking about making soup for today and your soup looks delicious. Will try it today. Thanks.

  8. Kristina says:

    o yum! This recipe looks absolutely delicious! I love cumin, so happy to see it in your recipe :) I’m putting this on my list soup recipes to try!

  9. Simply Life says:

    YUM! This soup looks INCREDIBLE!

  10. mjskit says:

    What a hearty and healthy stew! Love the use of wild rice!

  11. Pam Rauber says:

    Thanks for viewing my site and leaving a comment on the Cherry Balsamic Vinegar over ice cream. I have just subscribed to your site. Your stay in Hawaii is so intriguing and I’ll be following your progress.
    This soup sounds delicious. My husband and I are soup lovers.

  12. OMG! I LOVE Top Chef! Totally addicted! And this soup looks AH-Mazing!! I love the asparagus! Mmmmmm!

  13. Eliot says:

    That is crazy you are having so much soup in the lovely tropical setting. But, this looks amazing. I would love to have a cup of this now–in fact we are just getting ready to watch the “Block Party” episode of Top Chef: Texas.

  14. I know me too! BUT sadly I don’t have cable here so I have to wait almost a week after each episode to watch the next one when I can find it online! =(

  15. What a delicious and hearty looking soup. So perfect for a cool night!

  16. Leah says:

    I’m from Minnesota, so I’m obsessed with wild rice. I love that this soup is refreshingly NOT cream based!

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