Name: Wild Rice Vegetable Soup
Prep time: 20 min
Cook time: 50 min
Total time: 70 min
Ingredients: 1 onion; 3 cloves garlic; 2 medium carrots; 8 oz. mushrooms; 15 oz. can diced tomatoes; 6 cups vegetable broth (or 4 cups broth +2 cups water); 3/4 cup wild rice; 2 cups cut green beans (fresh or frozen); 2 cups kale or spinach; 1 1/2 tsp. dried basil (or oregano, smoked paprika, etc.)

Satisfying and comforting Wild Rice Vegetable Soup! A great winter warmer with colorful vegetables and earthy, nutty wild rice. (Vegan, gluten-free, oil-free)

Vegan wild rice vegetable soup in a bowl with spoon

Wild rice often makes an appearance in heavier 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.

Plus the wild rice makes it feel so comforting and pleasantly filling, thanks to a nice boost of protein and fiber. (One cup of uncooked wild rice has 24 grams of protein!)

Bowl of wild rice vegetable soup with mushrooms

Wild rice does take a little longer to cook, about 45-50 minutes, so if you're short on time feel free to cook the rice beforehand and decrease the overall cook time. (I've done this many times with leftover wild rice and it works great.)

As always, soup is a versatile recipe so change it up with your own favorite herbs and vegetables: zucchini, bell pepper, cabbage, peas, corn, potatoes, etc.

Wild rice vegetable soup in a white bowl with spoon

For more inspiration, browse all vegan soup recipes.

Wild Rice Vegetable Soup

This satisfying & comforting soup is a perfect winter warmer with colorful vegetables and earthy, nutty wild rice.

5 from 4 votes

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Prep Time: 20 minutes

Cook Time: 50 minutes

Total Time: 1 hour 10 minutes

Author: Kaitlin - The Garden Grazer

Course: Soup

Cuisine: Gluten-Free, Oil-Free, Vegan

Servings: 5 medium bowls

Ingredients

1 onion
3 cloves garlic
2 medium carrots
8 oz. mushrooms
15 oz. can diced tomatoes
6 cups vegetable broth (or 4 cups broth +2 cups water)
3/4 cup wild rice
2 cups cut green beans (fresh or frozen)
2 cups kale or spinach
1 1/2 tsp. dried basil (or oregano, smoked paprika, etc.)

Instructions

Dice onion.
In a large stockpot over medium-high heat, sauté onion for 7-8 minutes. (I use 3 Tbsp. water/broth for no-oil sauté method, adding more as needed.)
Meanwhile, dice carrot. Slice mushrooms. Mince garlic.
Add carrots, mushrooms, garlic, and dried dried herbs to pot. Stir and sauté 1 minute.
Add broth, diced tomatoes, green beans*, and wild rice (rinsed and drained). Increase heat and bring to a light boil.
Cover, reduce heat to simmer, and cook for 45-50 minutes or until rice is tender.
Roughly chop kale (or spinach) and stir in during the last few minutes. Salt/pepper to taste.

Notes

*Or add green beans during the last 5 minutes of cooking to keep them a little more fresh-tasting.

Other possible additions: celery, bell pepper, zucchini, cabbage, potato, peas, corn, beans, etc.

The wild rice tends to fall to the bottom of the pot, so be sure to stir well before scooping & serving.

Nutrition Per Serving (Estimate)

Calories: 176kcalCarbohydrates: 38gProtein: 8gFat: 1gSaturated Fat: 1gPotassium: 774mgFiber: 6gSugar: 9gVitamin A: 7757IUVitamin C: 50mgCalcium: 134mgIron: 4mg

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Comments

Noemi Alvarez

March 11, 2017 at 12:22 pm

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!

- Kaitlin | The Garden Grazer
  
  April 04, 2017 at 5:23 pm
  
  Wonderful to hear! Thanks for sharing.
  
Anonymous

January 28, 2016 at 5:36 pm

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.

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!

- Kaitlin | The Garden Grazer
  
  February 15, 2016 at 4:24 pm
  
  So great! Thanks for your helpful feedback!
  
Karen Rivas

January 27, 2016 at 9:07 pm

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.

- Kaitlin | The Garden Grazer
  
  February 15, 2016 at 3:28 pm
  
  Thank you! Hope you enjoy!
  
Unknown

January 18, 2016 at 7:51 pm

Hi Kaitlin! Vegetable soup is my favorite! 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!

- Kaitlin | The Garden Grazer
  
  January 18, 2016 at 8:26 pm
  
  Thanks for your sweet comment. It's wonderful having those family recipes handed down through generations. Hope you enjoy this one, and any others you try from the site!
  
Bernice

January 17, 2016 at 4:31 pm

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!

- Kaitlin | The Garden Grazer
  
  January 18, 2016 at 8:15 pm
  
  Wonderful! Hope you enjoy.