A lower-calorie way to make Wild Rice Soup
Wild Rice Soup stays creamy with beans and evaporated milk
Wild rice, chicken, mushrooms and white beans simmer in a light creamy broth for about 410 calories per complete-meal bowl.
Wild rice keeps its pleasant chew only when it cooks before milk thickens the pot. The grains simmer in stock with aromatics until they split, while mushrooms are browned separately so their flavour is not diluted. Blended white beans and evaporated milk create a creamy finish that carries chicken and vegetables without a butter-heavy flour base.
What changes—and what stays
From usually 550–750 calories with cream, butter and a large roux to 410 calories
Thicken the broth with blended white beans and evaporated milk after the wild rice is fully tender. Browned mushrooms, thyme and celery build savouriness while nutty wild rice and a touch of lemon keep the creamy broth lively.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Thicken the broth with blended white beans and evaporated milk after the wild rice is fully tender | Browned mushrooms, thyme and celery build savouriness while nutty wild rice and a touch of lemon keep the creamy broth lively. |
How the flavor stays
Browned mushrooms, thyme and celery build savouriness while nutty wild rice and a touch of lemon keep the creamy broth lively.
A cost rule that survives inflation
Beans and vegetables extend cooked chicken across six bowls, and a measured amount of wild rice still gives every serving its characteristic chew.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 240 gdry wild rice
- 500 gcooked chicken breast
- 400 gmushrooms
- 300 gcooked white beans
- 350 ml2% evaporated milk
- 1.2 Llow-sodium chicken stock
- 250 gcarrots
- 180 gcelery
- 15 gcanola oil
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Rinse and simmer wild rice first
Rinse the grains, add them to stock with thyme and simmer gently until most kernels split but still resist slightly.
Look for: The grains should curl open at the ends while retaining a pleasantly firm centre.
Step 2 · follow the visible cue
Brown mushrooms away from the broth
Cook sliced mushrooms in measured oil until their water evaporates, then add carrots and celery and soften briefly.
Look for: Mushrooms should be dark at the edges and the vegetables should remain brightly coloured.
Step 3 · follow the visible cue
Blend beans with warm broth
Puree beans with two cups of broth until smooth, then stir this mixture into the rice with the browned vegetables and chicken.
Look for: The broth should become lightly opaque and coat the grains without turning pasty.
Step 4 · follow the visible cue
Add milk below a boil
Stir in evaporated milk over low heat, warm through and finish with lemon after the burner is off.
Look for: Chicken should be hot, rice distinct and the creamy broth free of curdling or oil beads.
Calories at the same serving size
185 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Refrigerate for three days. Add stock when reheating because wild rice thickens the soup; warm gently and do not boil.
Refrigerate for three days. Add stock when reheating because wild rice thickens the soup; warm gently and do not boil.
Frequently asked questions
Can I use a wild rice blend?
Yes, but follow the blend's timing and expect less of the springy texture supplied by pure wild rice.
Can this soup be vegetarian?
Use vegetable stock, omit chicken and add another can of white beans plus browned mushrooms.
- dry wild rice240 g
- cooked chicken breast500 g
- mushrooms400 g
- cooked white beans300 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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