• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Being Nutritious
  • All Posts
  • About
  • Services
  • Media
  • Contact
menu icon
go to homepage
  • Nutrition Needs
  • Recipe Index
  • About
  • Services
  • Media
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Nutrition Needs
    • Recipe Index
    • About
    • Services
    • Media
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    • Overhead image of tetrazzini in a casserole dish.
      Vegetable Tetrazzini
    • Balls of melon in a watermelon bowl
      Melon Salad with Ginger Lime Dressing
    • Overhead shot of cherry galette with melted ice cream on top, and a serving utensil removing a slice.
      Cherry Galette with Olive Oil Crust
    • Crispy tempeh appetizers on a plate with ranch dressing in a small bowl.
      Buffalo Tempeh Bites
    • Buffalo sauce in a small jar, with celery sticks in the background.
      Low Sodium Buffalo Sauce
    • Overhead image of three thumbprint cookies on a platter with strawberry jam in them
      Healthy Thumbprint Cookies
    • A fork with creamy vegetable pasta being lifted out of a bowl of the pasta.
      Creamy Chickpea Pasta with Veggies
    • A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background.
      Celery and Leek Soup
    • Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts.
      Carrot Waffles
    • Berry smoothie in a mason jar, with frozen berries scattered around the outside, and a spoon with peanut butter on it.
      Berry Smoothie with Peanut Butter
    • Hand reaching into a bowl of Chex mix.
      Healthy Chex Mix
    • Bowl with collard greens and crusty bread, garnished with a lemon slice.
      Slow Cooker Collard Greens (Low Sodium)
    Home » All posts » Low Sodium Soup Recipes

    Creamy Mushroom Kale & Wild Rice Soup

    Published: Oct 16, 2019 by Laura Yautz

    Jump to Recipe Print Recipe

    Are you in full soup mode yet? This cold, rainy Pittsburgh day just launched me into it. And boy is this perfect for it! Creamy Mushroom Kale & Wild Rice Soup has just the right amount of thick broth to still be called soup, abundant seasonal flavor, and all heart healthy ingredients. Meaty mushrooms, hearty wild rice, earthy kale, and seasonal vegetables, all soaking in a velvety, rich broth that you'll need some crusty bread to soak up every last drop of!

    The best part is that there's only about 20 minutes of active time to prepare it! It's slow cooker friendly, too!

    Creamy Mushroom Kale and Wild Rice Soup

    How to make Creamy Mushroom Kale & Wild Rice Soup

    First, you'll want to make sure you have some homemade vegetable broth on hand. I like to make big batches and freeze it in small portions. If you don't want to make it, look for vegetable broth or stock that is unsalted, or as low sodium as you can find.

    The soup comes together rather quickly. Saute all the vegetables in a little oil, until most of the liquid from the mushrooms is gone. Then add the flour and cook for a few minutes. This is important to get the raw flour taste out.

    Now you can add the rest of the ingredients, except the kale, and simmer for about an hour. I used Silk Brand cashew milk to get the creamy texture in this soup. Make sure to get unsweetened - this is not a recipe you want to be sweet! 😉

    The kale can go in about 5 minutes before the end of the hour. Otherwise it will get mushy and lose its bright green color.

    Creamy mushroom kale & wild rice soup keeps well in the refrigerator for about 5 days, or the freezer up to 6 months (probably more). You will probably want to keep some extra vegetable broth on hand to add the next day, since the rice will continue to absorb liquid as it cools.

    Creamy Mushroom Kale and Wild Rice Soup

    Nutrition in this Soup

    Soup in general is well-known to aid in weight loss. This is due to the fact that soup is usually lower in calories because of its high water content. This isn't necessarily true of creamy soups, since they're often made with cream. Not so with my version! I used cashew milk to achieve a creamy, decadent texture without all the fat and calories in dairy cream. A serving of this soup comes in under 300 calories!

    Besides that, because we used homemade vegetable broth, the finished product is very low in sodium, which, along with the high water content, 25% of you daily magnesium, and 22% of your daily potassium, will help keep your blood pressure down.

    Did I mention it's an excellent source of protein, fiber, and vitamins A and C? Oh yea, that too!

    📖 Recipe

    Creamy Mushroom Kale and Wild Rice Soup
    4.34 from 3 votes
    Print

    Creamy Mushroom, Kale, and Wild Rice Soup

    Cashew milk lends its creaminess to this delicious soup, perfect for a chilly weekend or packing for lunch on weekdays. The mushrooms and wild rice make it hearty enough for a meal!

    Course Lunch, Soup
    Cuisine American
    Prep Time 10 minutes
    Cook Time 1 hour 15 minutes
    Total Time 1 hour 25 minutes
    Servings 4
    Calories 266 kcal
    Author Laura Yautz

    Ingredients

    • 1 tablespoon Olive oil
    • 10 oz Mushrooms, sliced
    • 1 medium Onion, diced
    • 2 Carrots, chopped
    • 2 Celery stalks, chopped
    • 4 Garlic cloves, chopped
    • 2 tablespoon Whole wheat flour
    • 2 cups unsweetened Cashew Milk
    • 4-5 cups Homemade Vegetable Broth (or no added salt vegetable broth)
    • 1 cup Wild Rice
    • 1 teaspoon dried Thyme
    • 1 ½ cup chopped Kale
    • Parsley to garnish, if desired

    Instructions

    1. Heat olive oil in a large pot over medium heat.

    2. When the oil is hot, add mushrooms, onion, carrots, celery, and garlic, and saute until most of the liquid from the mushrooms is gone; about 10-15 minutes.

    3. Sprinkle in the flour, stir, and cook for another 2-3 minutes, stirring frequently.

    4. Pour in the cashew milk, vegetable broth, rice, and thyme. Bring to a boil. Turn heat down to low, cover, and allow to simmer for about an hour, until the rice is tender. Stir periodically, and add more broth if you think it’s getting too thick.

    5. With about 5 minutes left to cook, remove the lid and add kale, stirring to combine. Cook it just long enough for the kale to become tender. It will turn dull green if overcooked (but will still taste great!). Remove from heat and ladle into bowls.

    6. Garnish with chopped parsley, if desired.

    Nutrition Facts
    Creamy Mushroom, Kale, and Wild Rice Soup
    Amount Per Serving
    Calories 266 Calories from Fat 50
    % Daily Value*
    Fat 5.6g9%
    Saturated Fat 0.7g4%
    Polyunsaturated Fat 0.9g
    Monounsaturated Fat 3.1g
    Sodium 142mg6%
    Potassium 756.5mg22%
    Carbohydrates 47.3g16%
    Fiber 6.6g28%
    Sugar 7.4g8%
    Protein 10.6g21%
    Vitamin A 642.3IU13%
    Vitamin C 16.8mg20%
    Calcium 291.6mg29%
    Iron 2.3mg13%
    * Percent Daily Values are based on a 2000 calorie diet.

    More Low Sodium Soup Recipes

    • Overhead picture of a bowl of creamy mushroom soup.
      Healthy Mushroom Soup
    • Small crock of creamy soup, garnished with basil leaves.
      Roasted Pepper and Lentil Soup
    • Bowl of chili; overhead shot.
      Low Sodium Chili (Mushroom Chili)
    • Small bowl of soup with croutons and fresh thyme.
      Creamy Roasted Cauliflower Soup

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Laura Yautz

    Hi, I'm Laura! I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

    More about me →

    Enroll in the FREE EMAIL COURSE to make your kitchen heart healthy!
    Want to say thank you?

    Fall Favorites

    • Oval plate with glazed carrots on it, garnished with pepitas.
      Roasted Maple Curry Carrots
    • Overhead picture of large plate with salad on it.
      Arugula Avocado Salad with Pineapple Vinaigrette
    • Plate of roasted broccoli with almond topping.
      Broccoli Almondine (Broccoli Amandine)
    • Stuffed honeynut squash halves on a baking pan.
      Roasted Honeynut Squash Stuffed with Cranberry Wild Rice Pilaf
    • Small jar with granola in it.
      Apple Cinnamon Granola
    • Bowl of Thai salad with tofu.
      Thai Salad with Peanut Dressing
    • Stack of 4 zucchini fritters with a dollop of dip on top, garnished with chopped chives.
      Crispy Zucchini Fritters (Gluten Free)
    • Plate of salad with sundried tomatoes, pine nuts, fried garlic, and dressing.
      Deconstructed Pesto Herb Salad with Cracked Peppercorn Parmesan Dressing
    • Lentil soup in a bowl.
      Low Sodium Lentil Soup with Spinach
    • Overhead picture of a bowl of braised greens in a light pink broth.
      Creamy Braised Beet Greens
    • Small ceramic pot of roasted pumpkin seeds
      How to Roast Pumpkin Seeds
    • Pumpkin puree in a blue bowl
      How to Make Pumpkin Puree
    • 5 muffins on a table with fresh carrots.
      Whole Wheat Carrot Turmeric Muffins
    • Green soup in a bowl with homemade croutons. Whole green grape tomatoes and grilled cheese sandwich on plate in background. Text overlay: Garlic Roasted Green Tomato Soup.
      Green Tomato Soup with Roasted Garlic
    • Kale salad in a wooden bowl.
      Roasted Kale Salad with Apple Maple Vinaigrette
    • Overhead shot of pumpkin soup in a blue bowl, garnished with cilantro and pepitas.
      Thai Curry Pumpkin Soup

    Footer

    ↑ back to top

    As an Amazon Associate I earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't personally use and love. Thanks for your support!

    About

    • Privacy Policy
    • Disclaimer
    • Terms & Conditions

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Services

    Copyright © 2023 Being Nutritious. All rights reserved

    This website uses cookies to improve your experience. By continuing to use this site, we'll assume you're ok with this. Cookie settingsAccept
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT