Wild Rice & Vegetable Stew

If you want to add more gluten free and lacto ovo vegetarian recipes to your recipe box, Wild Rice & Vegetable Stew might be a recipe you should try. This recipe makes 8 servings with 187 calories, 8g of protein, and 5g of fat each. For $1.75 per serving, this recipe covers 26% of your daily requirements of vitamins and minerals. It works best as a side dish, and is done in approximately 10 minutes. 10 people were impressed by this recipe. Head to the store and pick up potatoes, cumin, leeks, and a few other things to make it today. Autumn will be even more special with this recipe. It is brought to you by Savour These Senses. Taking all factors into account, this recipe earns a spoonacular score of 96%, which is tremendous. Similar recipes are Wild Rice and Brown Rice Cakes with Roasted Vegetable Ragù, Wild Rice and Tomato Stew, and Chilean Chicken Stew With Pumpkin and Wild Rice.

Servings: 8

Preparation duration: 10 minutes

 

Ingredients:

½ lb asparagus

1 tbsp black pepper

6 medium carrots (chopped)

2 tsp cayenne pepper

2 cans (4 cups) chicken broth

1 cup wild rice (cooked)

2 tsp cumin

6 cloves garlic (chopped)

3 large leeks (chopped)

1-2 cups non-fat milk

2 tbsp olive oil

2 tbsp parsley (minced)

2 large potatoes (chopped)

½ tbsp salt

½ lb spinach

1 yellow onion (chopped)

Equipment:

pot

Cooking instruction summary:

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).Add the 4 cups chicken broth to the pot along with the potatoes, carrots, parsley, salt, pepper, cayenne and cumin.Bring the stew to a boil, then reduce to low and let simmer until potatoes are soft (about 30 minutes).Add the asparagus and let the stew continue to cook for another 5 minutes.Stir in the cooked wild rice, spinach and milk.If desired, add cooked chicken before serving.

 

Step by step:


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.Bring the stew to a boil, then reduce to low and let simmer until potatoes are soft (about 30 minutes).

3. Add the asparagus and let the stew continue to cook for another 5 minutes.Stir in the cooked wild rice, spinach and milk.If desired, add cooked chicken before serving.


Nutrition Information:

Quickview
133k Calories
5g Protein
4g Total Fat
20g Carbs
84% Health Score
Limit These
Calories
133k
7%

Fat
4g
7%

  Saturated Fat
0.65g
4%

Carbohydrates
20g
7%

  Sugar
6g
7%

Cholesterol
0.61mg
0%

Sodium
943mg
41%

Get Enough Of These
Protein
5g
11%

Vitamin A
11415IU
228%

Vitamin K
189µg
181%

Manganese
0.82mg
41%

Vitamin C
27mg
34%

Folate
111µg
28%

Potassium
646mg
18%

Iron
3mg
18%

Fiber
4g
17%

Vitamin B6
0.33mg
16%

Vitamin E
2mg
15%

Magnesium
58mg
15%

Vitamin B2
0.23mg
14%

Phosphorus
132mg
13%

Calcium
132mg
13%

Copper
0.24mg
12%

Vitamin B1
0.16mg
10%

Vitamin B3
2mg
10%

Zinc
1mg
7%

Vitamin B5
0.46mg
5%

Selenium
2µg
4%

Vitamin B12
0.2µg
3%

Vitamin D
0.37µg
2%

covered percent of daily need
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