Italian Wild Rice Soup

Italian Wild Rice Soup

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From: Diabetic Living Magazine

Using a slow cooker to prepare this diabetic-friendly, Italian Wild Rice Soup makes this scrumptious recipe easy and low maintenance.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 1 pound ground pork
  • 4 cups water
  • 2 (14.5 ounce) cans lower-sodium beef broth
  • 1 (14.5 ounce) can no-salt-added diced tomatoes with basil, garlic and oregano, undrained
  • 1 (6 ounce) can tomato paste
  • 1 cup chopped onion (1 large)
  • ¾ cup wild rice, rinsed and drained
  • 6 cloves garlic, minced
  • 2 tablespoons Italian seasoning, crushed
  • 1½ teaspoons paprika
  • 1 teaspoon fennel seeds
  • ½ teaspoon ground black pepper
  • ¼ teaspoon salt
  • ¼ teaspoon crushed red pepper
  • 1 (9 ounce) package fresh spinach, chopped
  • ½ cup finely shredded Parmesan cheese (2 ounces)

Preparation

  • Prep

  • Ready In

  1. In a large skillet cook pork over medium heat until no longer pink, using a wooden spoon to break up meat as it cooks; drain off fat.
  2. In a 4- to 6-quart slow cooker combine cooked pork, the water, broth, tomatoes, tomato paste, onion, uncooked wild rice, garlic, Italian seasoning, paprika, fennel seeds, black pepper, salt and crushed red pepper.
  3. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3½ to 4 hours. Stir spinach into soup.
  4. Serve topped with cheese.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 274 calories; 11 g fat(5 g sat); 6 g fiber; 24 g carbohydrates; 20 g protein; 86 mcg folate; 45 mg cholesterol; 8 g sugars; 3,591 IU vitamin A; 16 mg vitamin C; 157 mg calcium; 3 mg iron; 615 mg sodium; 724 mg potassium
  • Nutrition Bonus: Vitamin A (72% daily value), Vitamin C (27% dv), Folate (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 lean protein, 2 vegetables, 1½ fat, 1 starch

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