Fit Foodie Finds · by Emily Richter★ 3.0 (1)
Creamy Pumpkin Wild Rice Soup
NUTRITION · PER SERVING90M COOK
CAL 16%·PRO 30%
CARBS 54G65% OF CAL
11G FIBER34G OTHER8G TOTAL SUGAR
FAT 7G19% OF CAL
1G SAT6G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A creamy pumpkin and wild rice soup with beans, kale, and warm fall spices. Rich and satisfying with a subtle sweetness. Perfect for cool weather dinners or lunch.
mainamericansoupbeansdairy freegluten freeveganvegetarian
View the full recipe on Fit Foodie Finds →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 8- 2 tablespoons olive oil
- 1 large yellow onion (diced)
- 2 teaspoons sea salt (separated)
- 7 cloves garlic (minced)
- 3 celery stalks (diced)
- ⅓ cup dry white wine (we used chenin blanc)
- 1 cup wild rice
- 8 cups vegetable broth (separated)
- 1 bunch fresh thyme (tied with cooking twine)
- ½ teaspoon freshly cracked pepper
- 30 oz. pumpkin puree
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 30 oz. white northern beans (liquid included)
- 4 cups chopped kale (packed)
- ⅓ cup pepitas (salted and roasted)
At a glance
PER SERVING · TIME 90M
CAL 16%·PRO 30%
CARBS 54G65% OF CAL
11G FIBER34G OTHER8G TOTAL SUGAR
FAT 7G19% OF CAL
1G SAT6G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 15m
- Cook
- 1h 15m
- Sodium
- 1088mg
- Total sugar
- 8g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 688mg
- Calcium
- 152mg
- Iron
- 5mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 15M
- SODIUM
- 1088MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.