Ingredients with Measurements:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1/2 teaspoon dried sage
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup wild rice, rinsed and drained
- 6 cups vegetable broth
- 1 package (8 oz) Tofurkey, cubed
- 1/2 cup frozen peas
- 1/4 cup chopped fresh parsley
Special equipment needed:
- Large pot with lid
- Wooden spoon
Step-by-step instructions:
1. In a large pot, heat olive oil over medium heat. Add onion and garlic and sauté for 2-3 minutes until onion is translucent.
2. Add carrots and celery and sauté for another 2-3 minutes until vegetables are slightly softened.
3. Add thyme, rosemary, sage, salt, and black pepper and stir to combine.
4. Add wild rice and vegetable broth and bring to a boil.
5. Reduce heat to low, cover the pot, and simmer for 45-50 minutes until rice is tender.
6. Add Tofurkey and frozen peas and cook for another 5-10 minutes until Tofurkey is heated through and peas are tender.
7. Stir in chopped parsley and serve hot.
- Time:
Preparation time: 15 minutes
- Cooking time: 1 hour
Temperature:
- Medium heat for sautéing
- Low heat for simmering
Serving size:
- 4-6 servings
Nutritional information:
- Calories: 250
- Fat: 6g
- Carbohydrates: 38g
- Protein: 12g
- Fiber: 6g
Substitutions for ingredients:
- Olive oil can be substituted with any other cooking oil.
- Tofurkey can be substituted with any other vegetarian or vegan protein source.
- Frozen peas can be substituted with fresh or canned peas.
Variations:
- Add chopped kale or spinach for extra greens.
- Use brown rice instead of wild rice.
- Add a can of diced tomatoes for a tomato-based soup.
Tips and tricks:
- Rinse and drain the wild rice before cooking to remove any debris.
- Use a wooden spoon to stir the soup to prevent scratching the pot.
- Adjust seasoning to taste.
Storage instructions:
- Store leftover soup in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat soup in a pot over medium heat until heated through.
Presentation ideas:
- Serve soup in a bowl with a sprig of parsley on top.
Garnishes:
- Croutons, crackers, or bread on the side.
Pairings:
- Serve with a side salad or crusty bread.
Suggested side dishes:
- Mixed greens salad with balsamic vinaigrette
- Garlic bread
Troubleshooting advice:
- If the soup is too thick, add more vegetable broth or water to thin it out.
- If the soup is too thin, simmer it uncovered for a few more minutes to thicken it.
Food safety advice:
- Make sure to cook the soup to a safe internal temperature of 165°F (74°C) to prevent foodborne illness.
Food history:
- Wild rice is a traditional food of Native American tribes in the Great Lakes region.
Flavor profiles:
- Earthy, savory, and slightly sweet.
Serving suggestions:
- Serve hot as a main dish for lunch or dinner.
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