From the kitchen of Jesse Haas, CNS, LN
For the record, I am the queen of one-pot meals.
Soups, stews, roasts, cassoulets; you name it, I'm on it. Every week, I make a big pot of soup for my wife and I to pack for our lunches. And every pot starts with the same ingredient: delicious, home-cooked bone broth (and love, but that's a given). I make all kinds of soups, but they are always packed full of colorful veggies and generously flavored with herbs and spices.
Here is the recipe I'm making today for our lunches this week. It's one of our all time favorites that I adapted from Mollie Katzen's Moosewood Cookbook. The original recipe calls for barley, but as my household shifts to gluten-free (more on that at a later date) I am substituting wild rice.
Mushrooms are really incredible things: they have cancer-fighting nutrients and are our only plant source of vitamin D. Wild harvested and Asian mushrooms generally have higher quantities of these beneficial nutrients, so try shiitake, maitake, enoki, and oyster. You may not be able to find these varieties fresh at your local grocery store, but you may find them dried. If using dried mushrooms, reconstitute them before cooking by covering them with boiling water and allowing them to soak for 10 minutes or until they plump up.
Mushroom Wild Rice Soup
makes 6-8 servings
Ingredients:
1/2 cup wild harvested wild rice*
6 1/2 cups bone broth
1-2 tablespoons pasture-raised butter
1 medium onion, chopped (about 1 1/2 cups)
2 medium cloves garlic, pressed
1 lb. assorted mushrooms, sliced
6 (or more) kale leaves, de-stremmed and chopped
1/2 teaspoon salt
4 tablespoons dry sherry
3 tablespoons wheat-free tamari
1/2 teaspoon freshly ground black pepper
Method:
1. Rinse wild rice in a mesh strainer under cold water. Place it in a large soup pot and cover with 1 1/2 cups of the bone broth. Bring to a boil, then cover and reduce heat to a simmer. Cook until some of the rice kernels have split open (approximately 20 minutes).
2. Meanwhile, melt the butter in a skillet. Add the onions and saute for about 5 minutes over medium heat. Add garlic, mushrooms, and a generous pinch of salt. Cover and cook, stirring occasionally, until everything is very tender; about 10-12 minutes. Stir in kale, tamari and sherry.
3. Add the saute and remaining broth to the cooked wild rice. Grind in a generous amount of black pepper, and simmer, partially covered for another 20 minutes over very low heat. Taste and add more tamari and sherry if desired (I always do!).
* Cultivated wild rice is a hybrid of brown rice and the Midwest native wild rice. It takes longer to cook than wild harvested wild rice, so if you are using cultivated wild rice, adjust cooking time to 60 minutes.
For the record, I am the queen of one-pot meals.
Soups, stews, roasts, cassoulets; you name it, I'm on it. Every week, I make a big pot of soup for my wife and I to pack for our lunches. And every pot starts with the same ingredient: delicious, home-cooked bone broth (and love, but that's a given). I make all kinds of soups, but they are always packed full of colorful veggies and generously flavored with herbs and spices.
Here is the recipe I'm making today for our lunches this week. It's one of our all time favorites that I adapted from Mollie Katzen's Moosewood Cookbook. The original recipe calls for barley, but as my household shifts to gluten-free (more on that at a later date) I am substituting wild rice.
Mushrooms are really incredible things: they have cancer-fighting nutrients and are our only plant source of vitamin D. Wild harvested and Asian mushrooms generally have higher quantities of these beneficial nutrients, so try shiitake, maitake, enoki, and oyster. You may not be able to find these varieties fresh at your local grocery store, but you may find them dried. If using dried mushrooms, reconstitute them before cooking by covering them with boiling water and allowing them to soak for 10 minutes or until they plump up.
Mushroom Wild Rice Soup
makes 6-8 servings
Ingredients:
1/2 cup wild harvested wild rice*
6 1/2 cups bone broth
1-2 tablespoons pasture-raised butter
1 medium onion, chopped (about 1 1/2 cups)
2 medium cloves garlic, pressed
1 lb. assorted mushrooms, sliced
6 (or more) kale leaves, de-stremmed and chopped
1/2 teaspoon salt
4 tablespoons dry sherry
3 tablespoons wheat-free tamari
1/2 teaspoon freshly ground black pepper
Method:
1. Rinse wild rice in a mesh strainer under cold water. Place it in a large soup pot and cover with 1 1/2 cups of the bone broth. Bring to a boil, then cover and reduce heat to a simmer. Cook until some of the rice kernels have split open (approximately 20 minutes).
2. Meanwhile, melt the butter in a skillet. Add the onions and saute for about 5 minutes over medium heat. Add garlic, mushrooms, and a generous pinch of salt. Cover and cook, stirring occasionally, until everything is very tender; about 10-12 minutes. Stir in kale, tamari and sherry.
3. Add the saute and remaining broth to the cooked wild rice. Grind in a generous amount of black pepper, and simmer, partially covered for another 20 minutes over very low heat. Taste and add more tamari and sherry if desired (I always do!).
* Cultivated wild rice is a hybrid of brown rice and the Midwest native wild rice. It takes longer to cook than wild harvested wild rice, so if you are using cultivated wild rice, adjust cooking time to 60 minutes.
 | Jesse Haas, CNS, LN is a licensed functional nutritionist and certified health coach. She was a founding partner of Wellness Minneapolis and was an active practitioner with the clinic from 2014-2022. To connect with her regarding functional nutrition and health coaching services, please follow this link. |
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