January 17, 2016

Wild Rice Vegetable Soup

We often see wild rice in heavy, creamy soups, but it makes a fantastic addition to lightened up vegetable soups as well. The hearty texture and earthy, nutty taste is a wonderful way to change up your soup game. The wild rice makes it so comforting and pleasantly filling, thanks to a nice boost of protein and fiber. (Just one cup of uncooked wild rice has 24 grams of protein!) It does take a little longer to cook, about 50 minutes, so if you're short on time feel free to cook the rice beforehand and just add it in and lessen the overall cooking time. (I've done this many times with any leftover wild rice.) As always, soup is one of the most versatile recipes so change it up with your own favorite herbs and veggies: zucchini, bell pepper, cabbage, peas, corn, potatoes, etc.!

Vegan, gluten-free
Serves about 6

3/4 cup wild rice (uncooked)
1 onion
3 cloves garlic
2-3 carrots
8 oz. sliced mushrooms
2 cups cut green beans (I use frozen)
15 oz. can diced tomatoes
4 cups vegetable broth (+2 cups water)
1 1/2 tsp. dried basil
Salt to taste
Optional: spinach

Dice onion and carrots. Mince garlic.
In a large stockpot over medium heat, saute onion for 7-8 minutes.
Add garlic, carrots, mushroom, and basil. Saute for 1 minute.
Add broth, water, diced tomatoes (with juice), and green beans.
Increase heat and bring to a light boil.
Rinse wild rice, then add it to the stockpot.
Lower heat to med-low and simmer covered for about 50 minutes or until rice is tender. Add more liquid if necessary.
If using spinach, stir in during the last few minutes. Salt to taste.

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  1. Oh my wow! Saw this on my IG feed this morning and I need this in my belly! I'm following the 21 day fix, fairly sure I can adapt this to fit. Love, thanks for sharing!

    1. Aww, great to hear Bernice! Have fun putting your own spin on it!! :)

  2. Hi Kaitlin! My daughter is a Caitlin too, but with a C instead :)

    Vegetable soup is my fave! I usually add elbows because that's the way my great-granny used to make it when I was a child. However, I'm learning to cook and eat differently so subbing wild rice sounds like a wonderful idea! I can't wait to try your recipe! And many of the other recipes on your site look awesome too! Thanks for all you do!

    1. Kaitlin/Caitlin is a great name - and SO many different spellings! I looove pasta in soup (always wonderful to have those family recipes handed down through generations). Quinoa is one of my favorite additions to veggie soups too! Hope you enjoy this one, and any others you try from the site. Have a great week! :)

  3. The picture looks delicious. I will Definitely be trying this. Especially since it's still cold outside. Great soups during cold days are the best.

    1. Hope you enjoy Karen! I can never get enough soup and chili the winter ;) Perfect comfort food!

  4. This recipe is awesome! I actually combined this + the ultimate veggie soup and threw in every veggie I had. Onions, broccoli, cauliflower, edamame, peas, corn, tomatoes, carrots, mushrooms, and celery. Everything but the kitchen sink LOL.

    Everyone, be forewarned though, it calls for wild rice for a reason! I couldn't find a bag of just wild rice for a decent price, so I bought an organic wild rice/long grain rice blend. Ooops. The long grain rice broke apart into tiny pieces (looked like it went in my Ninja!) and absorbed a ton of my liquid. It was still delish, but it came out more like a stew. Lesson learned! (But if you DO want to use long grain, you'd probably be safe to cook it totally separately and stir it into the soup fully-cooked in the last few minutes.) However, next time I will be wise to follow the recipe and use just wild rice! ;) Thanks for the inspiration!

    1. Haha, I LOVE that you combined the two recipes! Soup is so amazingly versatile!! I find my wild rice at Trader Joe's for a pretty good price. And totally agree - it definitely works great to cook the rice beforehand so you can monitor the liquid a bit better :) Thanks for your sweet message, have a lovely week!

  5. I added a little extra rice and left out the green beans. It had the best mushroom taste I loved it. Thank you for sharing!

    1. Hi Noemi! Fantastic to hear!! (And mushrooms are awesome, aren't they?) I'm so glad you enjoyed - thanks for coming back to let me know :) Have a beautiful week!