The "Artery Defense"
Wild Rice Soup
How to get that cozy, velvety texture without the saturated fat of heavy cream. (Hint: It’s the beans).
Binds bile acids to lower LDL.
From Baby Bella mushrooms.
Satiety without heavy meat.
Zero heavy cream used.
HeartHealth Brands
Clinical Nutrition Team
Updated
Dec 21, 2025
Most "creamy" soups are a heart health nightmare. They rely on heavy cream or full-fat coconut milk, both of which are loaded with saturated fat that can drive up LDL cholesterol.
But we shouldn't have to choose between "heart-healthy" and "comfort food."
The Solution: The "Cannellini Hack"
Instead of dairy, we take a can of organic white kidney beans (cannellini) and blend them with a bit of broth until smooth. When you stir this into the soup, it creates a rich, opaque, velvety broth that mimics heavy cream perfectly.
But unlike cream, this mixture is packed with soluble fiber—the specific type of fiber that binds to cholesterol in your gut and removes it from your body. You aren't just eating soup; you are actively scrubbing your arteries.
The Functional Ingredients
100% Wild Rice
We use Lundberg Wild Blend because it's a grass, not a grain. It has double the protein of brown rice and a nutty flavor that stands up to the kale.
Baby Bella Mushrooms
Rich in Beta-Glucans. We recommend looking for Smallhold or Phillips Mushroom Farms at your local grocer for the freshest flush.
Sodium Control
Soup is usually a sodium bomb. We fix this by using Cajun Nation No-Salt Seasoning. All the flavor of the bayou, none of the blood pressure spike.
The Recipe
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Ingredients
- 1 cup Lundberg Wild Rice
- 6 cups Bone Broth
- 1 can Cannellini Beans
- 8 oz Baby Bella Mushrooms
- 2 tbsp Graza Olive Oil
- 4 cloves Garlic, minced
- 1 small Yellow Onion, diced
- 2 ribs Celery, diced
- 2 medium Carrots, diced
- 1 large Sweet Potato, cubed
- 1.5 tbsp Cajun Nation
- 2 cups Fresh Kale
- Pinch of Sea Salt
Instructions
The Sauté
Heat the Graza Olive Oil in a large pot over medium heat. Add the onion, carrots, and celery and sauté for 5-7 minutes until soft. Add the garlic, mushrooms, and Cajun Nation seasoning. Cook for another 3 minutes until fragrant.
The Simmer
Add the sweet potato, Wild Rice, and Bone Broth. Bring to a boil, then reduce heat to low. Cover and simmer for 45 minutes, or until the rice is tender.
The Cream Hack
While the soup simmers, take your can of Eden Cannellini Beans. Pour half the beans into a blender with a ladle of the hot broth (or water). Blend on high until completely smooth and white. Keep the other half of the beans whole.
The Finish
When the rice is cooked, stir in the Bean Cream mixture and the whole beans. This will instantly thicken the soup. Toss in the Kale and let it wilt for 2-3 minutes. Taste and adjust salt if needed.
Detailed Nutrition Facts (Per Serving)
*Estimates based on using specific brands listed above.