Name: Cozy Harvest Wild Rice Soup
Prep time: 15 min
Total time: 15 min
Yield: 6
Cuisine: Mediterranean Diet, MIND Diet
Ingredients: 2 tablespoons EVOO; 1 small white onion, peeled and diced; 4 cloves garlic, peeled and chopped; 2 medium carrots, diced; 2 ribs celery, diced; 1 large sweet potato, peeled and diced; 8 ounces baby bella or shitake mushrooms, sliced; 1 cup uncooked wild rice (or sub whatever grain you have on hand); 1 tablespoon Old Bay Seasoning; 6 cups low-sodium vegetable stock; 1 bay leaf; 1-15 ounce can light coconut milk; 2 cups finely chopped and de-stemmed kale, such as curly kale or lacinato kale

This soup is hearty, fragrant, and packed with brain-nourishing nutrition. Enjoy it as is, or make it more filling by adding your favorite protein like diced chicken, and pairing it with a crisp green salad or a slice of crusty whole-grain bread. Perfect for the cooler fall and winter months ahead, it’s a cozy way to fuel both body and brain.

Every bite of this meal brings brain nourishment. White onion delivers quercetin, a flavonoid linked to reduced inflammation and stronger memory. Sweet potato adds carotenoids like lutein and zeaxanthin, which protect against oxidative stress in the brain and help support vision health. Kale provides kaempferol, known for supporting healthy brain cell function. And extra virgin olive oil brings polyphenols like oleuropein and hydroxytyrosol, powerful antioxidants that guard against oxidative stress, inflammation, and chronic disease. Together, these foods nourish your brain from multiple pathways, creating a meal that’s as protective as it is flavorful.

Cozy Harvest Wild Rice Soup

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Servings

Prep Time

15 minutes

Ingredients

2 tablespoons EVOO
1 small white onion, peeled and diced
4 cloves garlic, peeled and chopped
2 medium carrots, diced
2 ribs celery, diced
1 large sweet potato, peeled and diced
8 ounces baby bella or shitake mushrooms, sliced
1 cup uncooked wild rice (or sub whatever grain you have on hand)
1 tablespoon Old Bay Seasoning
6 cups low-sodium vegetable stock
1 bay leaf
1-15 ounce can light coconut milk
2 cups finely chopped and de-stemmed kale, such as curly kale or lacinato kale

Directions

Using a large heavy bottom pot, heat the EVOO over medium high-heat. Add onions and saute for about 5 minutes, stirring occasionally, until translucent.
Stir in the garlic and cook 1-2 minutes, until fragrant.
Stir in carrots, celery, sweet potatoes, mushrooms, wild rice, and Old Bay Seasoning. Saute for 2-3 minutes.
Add in stock and bay leaf. Bring to a simmer, reduce heat to medium-low, cover and simmer for about 30 minutes until rice is tender.
Reduce heat to low and add coconut milk and kale to the soup, gently stir until combined. Taste and season with salt and pepper if needed.
Serve immediately or let fully cool and store in the refrigerator for up to 7 days or freezer for up to 3 months.

Recipe Note

Optional: serve with a light green salad or good crusty whole grain bread.

Created by Laura Morris CPT and Jennifer Ventrelle RD

This recipe was created by Laura Morris, a multifaceted professional chef, certified nutrition consultant, and personal trainer, along with Jennifer Ventrelle, NeuroReserve medical advisor and a registered dietitian and Assistant Professor at Rush University. Jennifer is also the lead dietitian for major prevention studies like the U.S. POINTER Study on cognitive decline. Together they co-authored the published book ‘The Official MIND Diet’ – a comprehensive “instruction manual” on how to seamlessly integrate the MIND diet into our everyday lives. They have also created MIND Diet programs to help others make brain healthy living and eating a core piece of their routine, with step-by-step guidance. These delicious dishes and tools they created not only aid in reducing the risk of Alzheimer's but also support weight loss goals.

For a limited time this September, in honor of World Alzheimer’s Month, we’re offering our MINDfull Eating Pack, a special bundle designed to help you get closer to the powerful, brain-protective MIND diet. Research has shown that following the MIND diet can reduce the risk of Alzheimer’s by more than 50%, making it one of the most impactful nutrition strategies for long-term brain health.*

This pack includes delicious and practical tools to bring the MIND diet into your daily routine: a copy of the Official MIND Diet book, a bottle of RELEVATE (our science-backed brain health supplement), a canister of the Brain Health Kitchen Extra Virgin Olive Oil, a Mizuba Matcha Green Tea, a NeuroReserve branded mug, and a 7-day MIND Diet Kickstarter Plan to help you put it all into action. It’s everything you need to make this proven eating pattern simpler, more enjoyable, and easier to follow, in and out of the kitchen. Learn more and order it by visiting here.

*Morris MC, et al. MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimers Dement. 2015 Sep;11(9):1007-14. doi: 10.1016/j.jalz.2014.11.009. Epub 2015 Feb 11. PMID: 25681666; PMCID: PMC4532650.

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Cozy Harvest Wild Rice Soup

Cozy Harvest Wild Rice Soup

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Cozy Harvest Wild Rice Soup

Cozy Harvest Wild Rice Soup

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