Traditional cream of rice soups are extremely comforting, but they're also heavy on butter, cream and refined carbohydrates, making them unsuitable for the DASH diet. Instead, consider this version. It gets its creaminess from white beans and low fat milk and includes vitamin-packed kale and carrots. If wild rice is unavailable in your area, consider substituting any long grain brown rice, such as Basmati, or red rice.
2 cups 1 percent or skim milk
2 cups low-sodium vegetable stock
1 ½ cups kale
1 cup cooked white beans, unsalted
¼ cup wild rice
2 stalks celery
1 large sweet onion
1 large carrot
1 tablespoon fresh parsley
½ tablespoon vegetable oil
1 teaspoon fennel
1 teaspoon black pepper
salt substitute to taste
Place wild rice in a small pot and cover with water. Bring to a boil over high heat, then reduce heat and simmer until the rice has become tender but chewy, or about one hour. Dice the carrot, celery, onion and parsley. Heat the vegetable oil in a large pot over medium heat, then add the onion, carrot, celery and spices. Cook, stirring periodically, until the onions are translucent, the carrots have become slightly tender. Add the parsley, kale and stock. Season with salt substitute to taste.
Combine the milk with the cooked white beans in a blender or food processor. Puree until smooth and add gradually to the soup, stirring continuously. Bring to a simmer and add the cooked rice. Simmer for an additional 30 minutes or until flavors have diffused. Serve with crusty low-sodium bread.