Squash, Wild Rice, & Apple Soup with Sage

Squash, Wild Rice, & Apple Soup with Sage

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 227.9
  • Total Fat: 4.9 g
  • Cholesterol: 14.8 mg
  • Sodium: 304.5 mg
  • Total Carbs: 41.8 g
  • Dietary Fiber: 7.6 g
  • Protein: 8.0 g

View full nutritional breakdown of Squash, Wild Rice, & Apple Soup with Sage calories by ingredient
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From Robin Asbell's "The New Whole Grains Cookbook" From Robin Asbell's "The New Whole Grains Cookbook"
Number of Servings: 6


    2 lbs butternut squash (2 c pureed)
    1/2 c wild rice
    1/5 c water
    1 Tbsp butter or olive oil
    1 large onion, chopped
    2 Tbsp minced fresh sage
    4 stalks celery, chopped
    2 Tbsp unbleached white flour
    3 c 2% milk (recipe suggests whole milk)
    1/2 tsp dried thyme
    dash cayenne
    1/2 tsp salt (or to taste)
    1 medium apple, cored and diced


Preheat oven to 400. Oil baking sheet, cut squash in half, scoop out seeds, and bake squash cut-sides down on baking sheet for 30 minutes or until tender. Let squash cool, then scoop out centers and puree in food processor. Measure out 2 c puree for soup.

Cook wild rice in the water for 20-30 minutes or more, depending on variety of rice. Drain water when the grains are tender.

In soup pot, het butter and then saute onion, sage, and celery over medium heat until tender. Sprinkle in flour and cook, stirring and scraping pan to prevent scorching, about 3 minutes. Whisk in milk, a little at a time, and simmer gently for a few minutes.

Whisk in pureed squash, and stir over low heat. Add thyme, cayenne, salt, wild rice, and apple, stirring over low heat until warmed through.

Makes about 8 c, 6 servings.

Number of Servings: 6

Recipe submitted by SparkPeople user BUFFIE26.

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Member Ratings For This Recipe

  • AS the author of this recipe, I would recommend that you check out my book, The New Whole Grains Cookbook. - 3/16/11

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