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Iron-Enriched Wild Rice Mushroom Soup

  • 1 min read

- 1 Lucky Iron Fish (or Leaf)⁠
- 4 cups of broth⁠
- 2 cups of sliced mushrooms⁠
- ½ cup chopped carrots⁠
- ½ cup chopped celery⁠
- 1 cup chopped onion⁠
- 1 tbsp chopped garlic⁠
- 1 cup wild rice⁠

Spice mix:⁠
- 1 tsp of each: fresh or dried thyme + sage + rosemary ⁠
- 1 tsp of each: onion powder + garlic powder + cayenne pepper⁠

- ½ cup flour⁠
- 1 ½ cup plant-based milk⁠
- butter⁠

Lucky Iron Fish, Iron Deficiency, Iron-Enriched Wild Rice Mushroom Soup

1️⃣ In a pot, add all the veggies and cook for a few minutes. Once fragrant, add the broth. ⁠

2️⃣ When the liquid begins to boil, add Lucky Iron Fish/ Leaf. Continue boiling for 10 minutes. Then remove the Fish/ Leaf. ⁠

3️⃣ Add spice mix + wild rice. Stir, then cover with a lid and cook on medium heat for 40 minutes. ⁠

4️⃣ Once the soup is cooked, prepare the roux. In a separate pan, melt a few tablespoons of butter, sprinkle the flour and whisk for a few minutes. Then, add the plant-based milk and keep whisking till you get a thick sauce. ⁠

5️⃣ Pour the roux in the soup. Stir, adjust seasoning according to taste, then serve!