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Easy Healthy Sausage Spinach Wild Rice Soup

Posted Aug 02 2011 12:50pm

This is one of my favorite . I first made it back in October 2000, when it caught my eye in Cooking Light Magazine. I clipped it and added it to my favorite recipes file. My mom – a fellow homemade soup lover – thought it was great and wanted the recipe too.

You know you’ve found a winning soup recipe when you’re still making it 11 years later!

I’m not even sure now what the original recipe title was. I just call it Italian sausage, spinach and wild rice soup – since those are the main ingredients. It’s filling and delicious – making it a great choice for a light and healthy weeknight supper (or Sunday night supper when you feel ready to compensate a bit for a weekend of indulgences.)

Easy Healthy Sausage Spinach Soup

Easy Healthy Sausage Spinach Soup

The recipe calls for wild rice  - which is delicious – but expensive – and maybe difficult to find depending on where you live. I’m in Northern Wisconsin right now – where wild rice is plentiful. But I’ve made it with a blend of long grain and wild rice which was good too. So, use what you have – it will still be tasty and delicious.

Easy Healthy Sausage Spinach Wild Rice Soup Recipe

Prep Time: 20 minutes
Cook Time: 30 minutes
Yield: 9 (1-1/3 cup) servings

This recipe calls for wild rice, which is delicious, but substitute what you have. It also calls for 3 cups of torn spinach, but I always use more. It also calls for a combination of basil and oregano. I used Italian seasoning blend, since it’s what I had on hand.


1 1/2 cups water
1/2 cup uncooked wild rice
1 pound turkey Italian sausage
1 teaspoon olive oil
1 cup chopped onion
3 garlic cloves, crushed
3 cups water
3 tablespoons tomato paste
1 teaspoon dried oregano
1 teaspoon dried basil
3 (16-ounce) cans fat-free, less-sodium chicken broth
1 (14.5-ounce) can diced tomatoes, undrained
3 cups torn spinach
1/4 teaspoon salt
1/4 teaspoon black pepper
3 tablespoons grated fresh Parmesan cheese


Bring 1 1/2 cups water to a boil in a medium saucepan. Add the wild rice. cover, reduce the heat to low, and simmer 1 hour or until tender. Set aside.

Heat oil in Dutch oven over medium-high heat.Crumble the sausage into the pan and cook, stirring to break up the sausage into small pieces, heat until it begins to brown. Drain sausage, if it seems greasy – but so many of today’s sausages are so lean – there may be nothing to drain.

Add onion, and cook, stirring often, for 3 minutes. Add the garlic, and cook for 1 minute. Add 3 cups water, tomato paste, dried oregano, dried basil, chicken broth, diced tomatoes and bring to a boil. Reduce heat and simmer gently for 20 minutes. Stir in the cooked wild rice, spinach, salt, and pepper. Taste and adjust the seasonings.

Ladle the soup into bowls and sprinkle sprinkle with cheese.

Nutrition Information: Per serving (1-1/3 cups with 1 teaspoon cheese): 161 calories, 6 g fat, 2 g saturated fat, 3 g mononusaturated fat, 1 g polyunsaturated fat, 14 g protein, 2 g fiber, 40 mg cholesterol, 2 mg iron, 797 mg sodium


Wild Rice Recipes – Moose Lake Wild Rice Company
Tuscan Spinach, Bean & Sausage Soup – Eating Well
Lentil, Sausage, Brown Rice & Spinach Soup – Kalyn’s Kitchen

Related Recipes:

Easy Healthy Taco Soup Recipe
Easy Healthy Chicken Tortilla Soup Recipe
Easy Healthy Pumpkin Pasta with Sausage

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