Wild Rice, Shrimp & Fennel Soup

5.0

(1)

Add your rating & review

Bold fennel and mild leeks add incredible flavor to this hearty wild rice and shrimp soup recipe.

EatingWell Test Kitchen

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

30 mins

Additional Time:

10 mins

Total Time:

40 mins

Servings:

Yield:

6 cups

Nutrition Profile:

Nut-Free Healthy Immunity Soy-Free Egg-Free Low-Calorie

Jump to Nutrition Facts

Cook Mode (Keep screen awake)

Ingredients

1 pound fresh or frozen peeled, deveined medium shrimp
1 fennel bulb
1 tablespoon olive oil
1 tablespoon unsalted butter
1 cup thinly sliced leeks
1 medium carrot, halved lengthwise and sliced
¾ cup uncooked wild rice, rinsed and drained
¼ teaspoon salt
¼ teaspoon ground pepper
2 (14.5 ounce) cans reduced-sodium chicken broth
1 cup water
¾ cup low-fat (1%) milk
2 tablespoons all-purpose flour
2 teaspoons chopped fresh thyme
2 tablespoons dry sherry
1 sprig Fresh thyme sprigs

Directions

Thaw shrimp, if frozen. Halve the shrimp lengthwise. Rinse the shrimp; pat dry with paper towels. Set aside. Core and coarsely chop fennel bulb. If desired, set aside some of the fennel leaves for garnish.
Heat oil and butter in a large pot over medium heat. Add the chopped fennel, leeks, and carrot; cook about 8 minutes or until tender. Stir in wild rice, salt, and pepper. Cook and stir 1 minute more. Add broth and the water. Bring to boiling; reduce heat. Simmer, covered, 40 to 45 minutes or until the rice is tender.
Whisk together milk and flour in a small bowl. Whisk the milk mixture into the soup along with chopped thyme. Cook and stir until the soup is thickened and bubbly.
Stir the shrimp into the soup. Simmer, uncovered, 2 to 3 minutes or until the shrimp are opaque. Stir in sherry. If desired, garnish with the reserved fennel leaves and/or thyme sprigs.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

237	Calories
5g	Fat
26g	Carbs
22g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 cup
Calories 237
% Daily Value *
Total Carbohydrate 26g	9%
Dietary Fiber 3g	11%
Total Sugars 4g
Protein 22g	44%
Total Fat 5g	7%
Saturated Fat 2g	9%
Cholesterol 128mg	43%
Vitamin A 2134IU	43%
Vitamin C 8mg	9%
Folate 54mcg	14%
Sodium 550mg	24%
Calcium 137mg	11%
Iron 2mg	11%
Magnesium 81mg	19%
Potassium 678mg	14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Wild Rice, Shrimp & Fennel Soup

Ingredients

Directions

Nutrition Facts (per serving)

Related Articles