Monday Munchies: Wild Rice & Vegetable Stew

This stew is packed full of ingredients, but is still really healthy. I used skim milk for the creamy flavor. We all know that heavy cream makes anything taste better, but skim milk can still be a tasty substitute. I just add a little flour or a slurry (water and cornstarch mixture) to the recipe to thicken it up a bit, like heavy cream would. I added some leftover chicken to this soup the next day which was also delicious. Be sure to cook your wild rice prior to (or while) making this stew because it is added at the end. This is a great base for a soup that you can take out or add whatever you like. – Savour the Senses

Creamy Wild Rice & Vegetable Stew
      Recipe type: Stew
      Prep time: 10 mins
      Cook time: 45 mins
      Total time: 55 mins
      Serves: 8-10


  • 2 tbsp olive oil
  • 1 yellow onion (chopped)
  • 3 large leeks (chopped)
  • 6 cloves garlic (chopped)
  • 2 cans (4 cups) chicken broth
  • 2 large potatoes (chopped)
  • 6 medium carrots (chopped)
  • 2 tbsp parsley (minced)
  • 1 tbsp black pepper
  • 1/2 tbsp salt
  • 2 tsp cayenne pepper
  • 2 tsp cumin
  • 1/2 lb asparagus
  • 1 cup wild rice (cooked)
  • 1/2 lb spinach
  • 1-2 cups non-fat milk
  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.
  3. Bring the stew to a boil, then reduce to low and let simmer until potatoes are soft (about 30 minutes).
  4. Add the asparagus and let the stew continue to cook for another 5 minutes.
  5. Stir in the cooked wild rice, spinach and milk.
  6. If desired, add cooked chicken before serving.

If you want a thicker soup, add a small amount of flour to the milk before adding it to the pot.

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