Sausage Soup with Spinach and Wild Rice

Yield: 9 servings (Serving size=1 1/3 c. and 1 tsp. cheese)
Source: Cooking Light Annual Recipes 2001, p. 284
Comments from a PA Kitchen: This was such a flavorful soup--the broth was flavored with the sausage, onion, and garlic and was tomato and chicken broth based. It really was delicious, and I will absolutely make it again. However, next time I will make it for lunch. While the portion size is fairly hearty at 1 1/3 cups, it's a lighter soup (as opposed to something like a chowder) and at just 3 points, it would make a fine lunch.
CL Comments: This soup freezes well. Store it in the freezer in an airtight container for up to 2 months.


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


  1. Bring 1 1/2 c. water to a boil in a medium saucepan. Add wild rice; cover, reduce heat, and simmer 1 hour or until tender. Set aside.
  2. Cook sausage in a Dutch oven over medium high heat until browned; stir to crumble. Drain sausage; set aside.
  3. Heat oil in Dutch oven over medium high heat. Add onion, and sauté 3 minutes. Add garlic, and sauté 1 minute. Add sausage, 3 c. water, and next 5 ingredients; simmer 20 minutes. Stir in cooked wild rice, spinach, salt, and pepper. Ladle soup into bowl; sprinkle with cheese.


Healthy Units: 3 per serving
Cal=161; Fat=5.9g; Protein=13.8g; Carb=13.4g; Fiber=2.3g; Chol=40mg; Iron=2mg; Sodium=797mg; Calcium=82mg

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