“Recipe of the Week: Herbed Carrot, Leek & Rice Soup”

Herbed Carrot, Leek & Rice Soupherbed carrot leek soup

(From: For the Love of Soup-Jeanelle Mitchell)

This is a wonderful way to use some of  the delicious veggies and herbs in your garden ( or from the Farmer’s Market).   Enjoy !

The green flecks of herbs give this partially pureed soup some colour and lots of flavor. The rice adds a thick, creamy texture without the calories.

2 tbsp safflower or olive oil

2 leeks, white and light parts chopped

1 onion, chopped

1 celery stalk, chopped

¾ cup short grain rice

5 medium carrots, scraped and chopped (about 3 cups)

3 cups low-sodium chicken or vegetable stock

3 cups water

1 tbsp chopped fresh basil, or 1 tsp dried basil

1 tsp chopped fresh thyme, or ¼ tsp dried thyme

4 sage leaves, chopped, or ¼ tsp dried sage

Sea salt & fresh ground pepper

Garnish: low-fat sour cream or yoghurt*


– In a large saucepan, heat oil over medium heat. Add leeks, onion and celery, saute for 4 minutes. Stir in rice and cook for 2 minutes longer. Add carrots, stock, water, basil, thyme and sage, bring to a boil. Reduce heat, cover and simmer for 20minutes or until the rice is tender. Partially puree soup in the saucepan using an immersion blender or transfer a portion of the soup to a blender or food processor and blend until smooth. Return pureed soup back to the saucepan and simmer until heated. Season with salt and pepper and serve garnished with sour cream or yoghurt, if desired.

Nutritional Information for Recipe:

Calories: 287, Carbohydrates; 47.6g, Protein; 5.04g, Fat 8.82g.

*Nutritional Information doesn’t include the optional garnish.

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