I have been on a soup roll these past two days…as well as trying to use up leftovers in my fridge. I noticed a container of wild rice from a previous night. We also seem to have a lot of carrots and celery. That’s about it as far as soup worthy vegetables. When I think of carrots and celery in a soup, I think of hearty chicken based soups. Ahhh, but I am a vegan. We don’t eat chicken. Well, well, well, that is where my other leftover comes into play. I just so happen to have some soy-based chicken strips from Wholefoods. Muhahaha. All my leftover ingredients were just begging to be made into Chicken and Wild Rice Soup. This soup had everything, vegetables, protein and good carbohydrates. Winner winner, chicken and wild rice soup dinner!
Here are the health benefits of this warming meal:
- Carrots-We all are aware of carrots being good for your eyes due to its high content of beta carotene and vitamin A, but these properties in carrots also promote healthier skin through reduced wrinkles, blemishes, acne and dryness. It also helps slow down the aging of cells. Hello youth!
- Celery-One cup of diced celery has 33% of your intake of vitamin K, which is good for building strong bones, preventing heart disease, and helping with blood clotting.
- Onion-For centuries, people have used onion for its anti-inflammatory properties. Onion also lowers blood sugar, helping regulate it. Oh, and there is this powerful compound called quercetin in onions which is known to help prevent cancer.
- Wild Rice-Wild rice, unlike white rice, is full of wonderful health benefits such as fiber, which helps our digestion, protein, to help keep muscle mass, zinc for healthy bones, and vitamin C for our immune system (just to name a few).
- Dill-This flavorful herb is an anti-inflammatory, has calcium which is good for bone health, helps with digestion and respiratory disorders such as congestion and cough.
- Garlic-Garlic is known to boost immune functions, helping prevent flu and colds. One large 12-week study found that a daily garlic supplement reduced the number of colds by 63%. It can also reduce blood pressure and lower the risk of heart disease.
- Soy-based Chicken-Okay, so I normally don’t like using faux meats or things store bought, but this non-gmo soy-based chicken has 20g of protein per serving size and has 20% my daily intake of iron, which is needed for the production of red blood cells.
The best part is, this soup makes a good amount of servings. Leftovers from leftovers. Oh the irony.
Vegan Chicken and Wild Rice Soup
serves 6-8 cups
- 1 cup water
- 4 cups vegetable stock
- 1 package Chicken-free Strips
- 1 – 2 cups wild rice (cooked)
- 2 carrots-diced
- 2 stalks of celery-diced
- 1 clove garlic-minced
- 1 medium yellow onion-minced
- 1 tbsp grapeseed oil
- 1/2 tbsp dill
- 1 bayleaf
- salt and pepper to taste
- In a medium saucepan, heat 1 tbsp grapeseed oil over medium heat. Add carrots and celery. Cook for about 5-10 minutes until they become tender.
- Add the garlic and onion to the mix, cooking an additional 2-3 minutes until fragrant.
- Pour in the broth and water. Add the wild rice, chicken strips, bay leaf, dill and salt and pepper, bringing the mixture to a boil then letting simmer for 5-10 minutes.
- Serve hot and enjoy.
Fall is here! Time for crisp breezes, the changing colors on the trees, sweater weather and soup season. Last night I was home alone, and after a long day of bike riding and crafting, I wanted to treat myself to a date night in. Since the weather was so windy yesterday, I was very excited to make soup! It is the perfect warming food that is full of flavor and a great way to get your veggies. At first, I was going to make a simple pumpkin soup, but after searching aimlessly through out cabinets and not being able to locate the pumpkin, I decided on the ready-at-hand sweet potato alternative. It was a pretty simple soup to make, but due to my inexperience in souping, it took longer than expected. This was more of an experimentation process than anything, but I thought the end result turned out rather tasty. Paired with a glass of cabernet, some gypsy violin, and candlelight, I’d say there is a second date in my near future.
This soup only uses a handful of ingredients. The sweet potato gives the soup not only its flavor, but its creamy base. I used almond milk instead of broth to add more creaminess to the soup. Originally since I wanted to use pumpkin, I though cinnamon would be a nice pairing. I thought it would still taste good with sweet potato, but I wanted to add a little kick as well, so the paprika did that. As all my recipes go, this one is full of nutritional benefits as well. Let’s discover what they are!
- Sweet Potato-Sweet potatoes are full of an abundance of vitamin A. One medium sweet potato has over 200% of your daily intake. The Beta-Carotene found in this root vegetable helps fight off diseases and strengthen our eye sight. It also helps ward off cancers. Sweet!
- Almond Milk-Almond milk contains 45% your daily intake of calcium, which is what we need to help support strong bones and teeth. Calcium is also required for allowing blood to clot and to maintain a normal healthy heartbeat.
- Cinnamon-This sweet spice has been linked to healthy brain functioning, boosting memory and cognitive development. Also the mixture of calcium and fiber found in cinnamon can help improve colon health and protect against heart disease.
- Paprika-Having a red color, paprika is full of more good for you vitamin A and carotenoids. It also has iron, which helps support your cell metabolism, resulting in energy production.
Simple ingredients, warms you up, and wonderful health benefits. What more could you want from a soup?
Rustic Sweet Potato Soup with Cinnamon and Paprika
- One medium sized sweet potato
- 1 – 1 1/2 cups unsweetened almond milk
- Grapeseed oil or Maple Syrup
- Dash of cinnamon
- Dash of paprika
- Salt to taste
- Preheat the oven to 400 degrees
- While the oven is preheating, peel the sweet potato and cut it into 1″ cubes.
- In a small bowl, toss the sweet potato cubes with either grapeseed oil or maple syrup for roasting.
- Bake sweet potato on a baking sheet for 20-40 minutes until soft.
- Transfer the sweet potato cubes to a blender and blend with 1/2 cup of the almond milk until smooth.
- Transfer sweet potato mixture into a saucepan on medium heat and add the rest of the almond milk, and dashes of cinnamon, salt, and paprika.
- Bring mixture to a boil and then let simmer for 5-10 minutes.
- Once ready garnish with rosemary or sliced almonds.