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Gingery Carrot and Wild Rice Soup

Makes about 10 cups (2.5 L)

  • Prep15 mins
  • Cook25 mins
  • Total40 mins
  • Servings10 cups
  • Ingredients15


Gingery Carrot and Wild Rice Soup

Fresh baby carrots are beginning to surface this month. They’re especially delicious eaten fresh from the garden. However, if you’re looking to sip a soothing bowl with healing spices, simmering young carrots in a lovely broth really delivers. We added nutty-tasting wild rice to up the protein quotient along with added fibre, potassium, and zinc.


Did you know?

Cooked wild rice has about 30 percent fewer calories than brown rice as well as 40 percent more protein. And it’s native to the Great Lakes region of Canada.

Cooking wild rice is easy!

Rinse 1 cup (250 mL) rice thoroughly under cold running water. Then simmer, covered, in saucepan with 3 cups (750 mL) water or stock and a generous pinch of salt. Check after 40 minutes. As grains begin to split, rice is done. You want rice to have a little body and not be mushy. Drain well and use in soups and stir-fries. 1 cup (250 mL) dry = 3 1/2 cups (850 mL) cooked.


Gingery Carrot and Wild Rice Soup

  • Prep15 mins
  • Cook25 mins
  • Total40 mins
  • Servings10 cups
  • Ingredients15


  • 1 Tbsp (15 mL) grapeseed oil
  • 1 1/2 tsp (7 mL) cumin seeds
  • 1 1/2 tsp (7 mL) black or brown mustard seeds
  • 1 small onion, peeled and chopped
  • 1 in (2.5 cm) piece gingerroot, peeled and minced
  • 2 garlic cloves, minced
  • 1 1/2 lbs (750 g) fresh baby carrots, peeled and coarsely chopped, about 5 cups (1.25 L)
  • 1 tsp (5 mL) turmeric
  • 1 tsp (5 mL) ground cumin
  • 1 tsp (5 mL) kosher salt
  • 1/4 tsp (1 mL) white pepper
  • 6 cups (1.5 L) water or vegetable broth
  • 1 1/2 cups (350 mL) cooked wild rice
  • 1 tsp (5 mL) cider vinegar
  • Optional garnishes: chopped toasted hazelnuts, chopped cilantro, and orange zest


Per serving:

  • calories68
  • protein2g
  • fat2g
    • saturated fat0g
    • trans fat0g
  • carbohydrates12g
    • sugars5g
    • fibre3g
  • sodium382mg

Per 1 cup (250 mL).



In large, heavy saucepan, heat oil. Add cumin and mustard seeds, and sauté until they begin to pop, about 1 minute. Add onion, gingerroot, and garlic, and sauté until onion is soft and clear, about 2 minutes. Do not brown. Add a splash of water, if needed, to prevent it from sticking. Add carrots and remaining seasonings and stir in. Then add broth and bring to a gentle boil. Cover and simmer for 15 minutes or until carrots are tender. Remove from heat.


With hand-held immersion blender or in food processor, purée soup until creamy. Return to saucepan. Stir in 1 cup (250 mL) cooked wild rice and cider vinegar and heat through. Add more seasonings, to taste. To serve, ladle into bowl and garnish with remaining wild rice and optional garnishes.



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