Wild Rice & Charred Carrot Soup

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Skill Level
Preparation Time 15 minutes Total Time 45 minutes
Servings 6 Cost Per Serving $1.22
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8Medium Carrots, washed well
1Small Onion, quartered
6 clovesGarlic, skin left on
2 cupsWild Rice, cooked (as per package instructions)
2Dried Ancho Chile Peppers (these are mild, you can use any dried chilies)
1.5 LVegetable or Chicken Stock
2 tbspOlive Oil
1 tbspGinger, grated
1/4 cupPlain Yogurt
1/4 cupCilantro or Parsley, roughly chopped
1Lime, juice only
To TasteSea Salt and Freshly Ground Black Pepper


  1. ​Grill carrots, garlic and onion over a bbq or in a cast iron grill pan on medium high heat. Cook for about 20 minutes until you achieve some grill marks on the ingredients.
  2. Add your stock to a large pot and bring to a boil. Reduce to a simmer and add the grilled vegetables (remembering to remove the garlic skin from the garlic). Simmer until the carrots are soft. Add the dried chile peppers, ginger, yogurt and lime juice and blend until smooth. Season to taste.
  3. Serve with a scoop of the wild rice and some chopped cilantro.


  • ​Wild rice is a type of edible grass that is higher in protein and lower in carbohydrates than brown rice. It contains more vitamin A (needed for healthy eyes) and folate (needed for red blood cell formation) than brown rice, but is lower in minerals. 
  • All rice is naturally gluten-free. If you have celiac disease, be sure to check labels to make sure your rice comes from a facility where cross-contamination with gluten-containing grains does not occur. You can always call the company to be sure.
  • Gluten sensitivity (more accurately called non-celiac gluten sensitivity) is a relatively new area of research that seems to have more questions than answers. Because there is no test for gluten sensitivity, people often diagnose themselves. Some people report symptoms such as stomach pains, headaches and fatigue that seem to get better once they remove gluten from their diets. It is hard to determine if people feel better due to a “placebo effect” or because they make other diet changes such as eating more vegetables.
  • Note: If you suspect you may have celiac disease, get tested before you cut gluten out of your diet. If you eliminate gluten before getting tested, the test results won’t be accurate.