Cream of wild rice soup

Ingredients

1. 1/2 tablespoon canola oil
2. 1 1/2 cups diced yellow onion
3. 1 cup diced carrot
4. 1 cup diced celery
5. 2 cloves garlic, minced
6. 1 1/2 cups chopped kale
7. 1 tablespoon minced parsley
8. 2 cups low-sodium vegetable stock
9. 1 teaspoon fennel seeds, crushed
10. 1 teaspoon ground black pepper
11. 1 cup unsalted prepared white beans (or about 1/2 of a 15.5 ounce can of white beans, rinsed and drained)
12. 2 cups 1 percent milk
13. 1/2 cup wild rice, cooked

Directions

In a soup pot over medium heat, add canola oil and saute onion, carrot, celery and garlic until lightly brown. Stir in kale, parsley, stock and spices. Bring to a boil.

In a blender, puree beans with milk. Add bean mixture to soup, bring to simmer and add rice. Cook for 30 minutes. Serve in warmed bowls.

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.