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–+ servings
Wild Rice Soup 1

Creamy Wild Rice Soup

This hearty, creamy wild rice soup delivers the perfect balance of nutrition and comfort with cleaner ingredients than traditional cream-based soups. It's the ideal cozy meal for chilly evenings that the whole family will love.
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Prep Time 20 minutes
Cook Time 50 minutes
Total Time 1 hour 10 minutes
Course Main Course, Soup
Cuisine American
Servings 6 servings
Calories 245 kcal

Equipment

  • Dutch Oven or Heavy-Bottomed Pot
  • Mixing Bowls

Ingredients
  

Rice and Base

  • 1 cup wild rice blend or substitute with a mix of wild rice and brown rice
  • 2 tablespoons olive oil can use avocado oil for higher heat cooking
  • 1 large yellow onion diced
  • 3 medium carrots diced
  • 3 celery stalks diced
  • 4 garlic cloves minced (or 1 tablespoon pre-minced garlic)
  • 8 oz mushrooms sliced (cremini or button work best)

Seasonings

  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1/2 teaspoon dried sage
  • 1/2 teaspoon black pepper
  • salt to taste

Liquids and Thickeners

  • 4 cups low-sodium vegetable broth can substitute chicken broth
  • 2 bay leaves
  • 1 cup unsweetened almond milk or any plant-based milk
  • 3 tablespoons arrowroot powder or cornstarch as substitute

Final Additions

  • 2 tablespoons nutritional yeast optional, adds cheesy flavor
  • 2 cups kale or spinach chopped
  • 2 tablespoons fresh lemon juice

Instructions
 

  • Rinse 1 cup of wild rice blend under cold water until water runs clear. Cook according to package directions, usually with 3 cups of water for about 45 minutes, or until the grains are tender but still maintain their texture.
  • While the rice cooks, heat 2 tablespoons of olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the diced onion, carrots, and celery. Sauté for 7-8 minutes, or until the vegetables begin to soften and the onions become translucent.
  • Add the minced garlic and sliced mushrooms to your vegetable base, cooking for another 5 minutes until the mushrooms release their moisture and begin to brown. Stir in the dried thyme, rosemary, sage, and black pepper, allowing the herbs to bloom in the oil for about 1 minute until fragrant.
  • Pour in the 4 cups of vegetable broth and add the bay leaves. Bring the mixture to a gentle boil, then reduce heat and simmer for 15 minutes to allow the flavors to meld together.
  • In a separate bowl, whisk together the unsweetened almond milk and arrowroot powder until smooth. Slowly pour this mixture into the simmering soup while stirring constantly to prevent lumps.
  • Add the cooked wild rice, nutritional yeast (if using), and chopped greens to the pot. Simmer for an additional 5 minutes until the greens are wilted and the soup has thickened to your desired consistency.
  • Remove from heat and stir in the fresh lemon juice. Season with salt to taste.

Notes

For extra flavor, substitute ½ cup of the rice cooking water with broth.
This soup keeps in the refrigerator for up to 5 days, and the flavors actually improve after 24 hours.
For freezing, portion into individual servings and consume within 3 months. Thaw overnight in the refrigerator and gently reheat on the stovetop, adding a splash of broth if needed.
For a higher protein version, add 1.5 cups of cooked, shredded chicken, 1 can of white beans, or 1 cup of cubed firm tofu.

Nutrition

Calories: 245kcalCarbohydrates: 38gProtein: 9gFat: 7gSodium: 285mgFiber: 5gSugar: 4g
Keyword Wild Rice Soup, Healthy Soup, Dairy-Free Soup, Vegetarian Soup, Comfort Food
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