Slow Cooker Wild Rice and Veggie Soup

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Sometimes there’s nothing more comforting on a chilly fall night than a big bowl of soup.

Except that here in Texas, autumn means that it’s still 90 degrees most days. So I say crank up the A/C, light an autumnal-scented candle, get that slow cooker cookin’ and pretend the air outside is crisp!

I love to experiment with different soups during my meal prep days for quick heat-and-eat dinners throughout the week. Double bonus if they cook themselves in the crock pot while I prep other food. Often my oldest will take a thermos of soup or chili with her to the dance studio for her dinner break between classes. This way, I know she’s getting a hearty meal full of high-quality carbohydrates to fuel her while she dances without being too heavy.

This soup is really simple and takes about five minutes of prep with my handy, dandy veggie chopper before I toss it in the slow cooker. It features the classic vegetable combo of onion, carrot, and celery, but also has a good dose of sweet potatoes, garlic, and ginger for more flavor. Feel free to toss in any vegetables that your family likes. Root vegetables like turnips and parsnips would be delicious and are currently in season!

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While I do love brown rice in soup to make them more satiating, the wild rice in this soup really makes it special. While not technically “rice,” wild rice is a blend of 4 different species of grass grains that are particularly high in antioxidants, minerals, vitamins, and protein (twice as much as brown rice). If you’re planning on making this during your meal prep, I highly suggest cooking the rice on the side and storing it in it’s own container so that it doesn’t soak up too much liquid and become soggy throughout the week.

Wild Rice: High in fiber, wild rice is fantastic for smooth digestion and can help lower both cholesterol and blood pressure. Minerals such as zinc, folate, manganese, and phosphorous help to protect your bones while Vitamins A, C, and E help support your immune system. Wild rice is naturally gluten-free and also contains zero sodium.

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Slow Cooker Wild Rice and Veggie Soup

Ingredients:

  • 1 yellow onion, diced
  • 2 sweet potatoes, peeled and diced
  • 3 carrots, peeled and diced
  • 3 stalks of celery, diced
  • 4 cloves of garlic, minced
  • 1 tsp freshly grated ginger
  • 1 bay leaf
  • 1/2 tsp ground turmeric
  • 3/4 tsp Italian seasoning
  • 6.5 cups of low sodium vegetable stock
  • 1.5 cups wild rice
  • 1 TBS raw apple cider vinegar
  • Juice of 1 lemon
  • 1/4 cup freshly chopped parsley
  • Salt and Pepper to taste (I used a little over a tsp of salt and 1/2 tsp of pepper)

Directions:

  1. Add the onion, sweet potatoes, carrots, celery, garlic, ginger, bay leaf, turmeric, Italian seasoning, and vegetable stock to the slow cooker. Stir well and put the lid on.
  2. Cook on low for 4-6 hours.
  3. An hour before serving, add the dry wild rice to the slow cooker, stir well, replace the lid, and cook for one hour or until rice is tender. Alternately, you can cook the rice in a pot on the stove if you plan on serving the soup later in the week.
  4. Just before serving, stir in the apple cider vinegar, lemon juice, parsley, and salt and pepper to taste.
  5. Serve immediately. Makes 4-6 servings.

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Do you have a favorite seasonal soup to share ? Bonus for slow cooker friendly recipes! Share with us in the comments below!

 

Full disclosure: This blog post contains some affiliate links. Meaning, basically, if you make a purchase from any of these links it doesn’t cost you anything extra, but I may make a little money. So thank you in advance for supporting my family 🙂

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