Enjoy this simple, yet very festive meal with a potpourri of colorful and flavorful ingredients. The celery root lends a mild flavor and combines well with wild rice, other vegetables, and beans to complete a hearty dish.

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  • Preparation Time

    20 minutes
  • Cooking Time

    45 minutes
  • Serves



  1. 2 cups / 320 gm wild rice, uncooked
  2. 2 oz. / 60 g dairy or nut* butter
  3. 1 cup / 156 g celery root, chopped
  4. 1 cup / 90 g + ¼ cup / 22 g leeks, chopped
  5. 1 cup / 75 g potatoes, diced
  6. 1 celery rib / 40 g, diced
  7. ½ cup / 60 g carrots (1 medium), diced
  8. ½ cup / 170 g chickpeas/garbanzo beans, low-sodium, cooked or canned and drained
  9. ½ cup / 120 g organic vegan* or Greek yogurt
  10. 6 cups / 1440 ml vegetable stock/broth, low-sodium
  11. Ground black pepper to taste (optional)


  1. In a large pan, cook the wild rice with enough water to cover; bring to a boil and then simmer covered for 30 minutes until tender.
  2. Meanwhile, in a soup pot, melt the butter or heat the oil, and stir in the vegetables (save for the leeks) and dash of salt.
  3. Cook over high heat for 5 minutes, then add the vegetable stock.
  4. Bring to a rolling boil, then reduce heat; simmer for approximately 20 minutes.
  5. Stir in the wild rice and yogurt; simmer for about 10 minutes more.
  6. Garnish with the remaining chopped leeks and serve immediately.

Nutritional Information per Serving

Calories: 218 kcal
Fat: 6.5 g
Carbohydrates: 34.7 g
Cholesterol: 0*-16.2 mg
Fiber: 3.8 g
Protein: 6.7 g
Saturated fat: 3.7 g
Sodium: 123.6 mg
Sugar: 4.4 g
Trans fat: 0.2 g
Unsaturated fat: 2.3 g

Serving Size: 1 cup / 240 ml

Exchanges per Serving: 2 Carb, 1 Protein, 0 Fat

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Comments 19

    • Hi Dave,
      And if you DO like it, you can cook the lot, separate it into serving sizes, and freeze. That way you don’t have to prepare it each time it comes up on your menu. Take this from one who doesn’t like the kitchen very much. 🙂 I invested in a bunch of small containers. They are very handy.

  1. Hi again, I think this could be made much simpler, by just using common ingredients, and not having to purchase low fat this and low salt that, and vegan this and that, I am not a Vegan, I want my meat , and even though, I choose low fat types, I still have to measure and cook every single ingredient. This takes way too much time, and I don’t like cooking and doing dishes all day long, I feel like a scullery maid.

  2. I just started and I asked or a low sugar preference, however my 8 wk menus came up with a lot of carbs, which turn eventually into sugar. I feel too stuffed with this diet, and think it is too much food.
    Another thing , I don’t have time for anything else except shopping , for the menu, and cooking everything from scratch. It is not only more expensive , than purchasing ready made, Like Lean Quisine, But I think I am eating too much food to loose weight, And I can’t get out of the Kitchen, There are too many choices and I have to run to the store every day, for a different ingredient in the menu and recipes.

    • I really don’t like the kitchen and I definitely have to put aside time to prepare my meals from one day to the next. I am trying this because nothing else has worked, and I really want to lose weight and feel better overall. I am in my second week. At first I was running to the store almost every day, but I’m getting the hang of things. Now before I print the menu, I substitute the things I don’t have for the things I already have. That avoids wastage and spoilage as well. So far so good. In my first week I lost 3.8 kilos, and about 2 inches off my waistline. I’m pretty happy about that.

  3. What are the exchanges for the recipes? I think they should be listed along with serving size in every recipe. They are not clear on menu exchange and some have no exchanges listed, that seems impossible when you can plainly see they have C-F-P.

  4. Hi, Sukhmander. Questions about weight progress are best handled in the Forums, as there is active exchange. The answer may be related to past dieting experiences, which change your metabolism and require a recovery period. If you post in the forums (either in “Nutrition” or “Diet Watercooler,” I will get back to you and we can have a more detailed exchange.

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