Cream of Mushroom and Wild Rice Soup

Ingredients
1/3 cup uncooked wild rice
7 cups water, divided
1 onion, chopped
2 cloves garlic, minced
2 celery ribs, chopped
1 head cauliflower, coarsely chopped
1½ tsp salt, divided
½ tsp black pepper
½ tsp onion powder
1 tsp Dijon mustard
500g (1.1lb) mushrooms, chopped rather finely
1 cup plain Greek Yogurt
2 tbsp arrowroot flour

Instructions
1. Start by cooking the wild rice: add 1/3 cup wild rice, 2 cups of water and ½ tsp salt to a small saucepan. Bring to a boil then reduce heat, cover and simmer until water is almost completely absorbed and rice is tender, about 20-25 minutes.
2. Add onions, garlic, celery, 1 tsp salt and black pepper to a medium saucepan. Cook over medium heat for one or two minutes, just to soften up the veggies a little bit.
3. Throw the cauliflower in and continue cooking for a minute or two.
4. Add 4 cups of water, Dijon mustard, onion powder and half the chopped mushrooms. Bring to the boil then reduce heat, cover loosely and simmer until the cauliflower is fork tender, about 5-7 minutes.
5. Ladle the mixture into your blender and process on high speed until super smooth and silky in consistency. You might have to work in several batches
6. Return the soup to the saucepan and add the cooked wild rice and the rest of the mushrooms. Bring back to a boil, reduce heat and simmer until the mushrooms are cooked, about 3-4 minutes.
7. Meanwhile, mix the remaining cup of water, yogurt and arrowroot flour together in a small mixing bowl. Add that to the soup and stir until well incorporated; bring back to a simmer once more then turn off the heat and serve.

180 calories and 16.6 grams of protein