Name: Wild Rice Vegetable Soup
Prep time: 20 min
Cook time: 50 min
Total time: 70 min
Ingredients: 1 yellow onion; 3 cloves garlic; 2 medium carrots; 8 oz. mushrooms; 15 oz. can diced tomatoes (or fire-roasted); 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.)

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A satisfying and comforting vegan Wild Rice Vegetable Soup recipe! Easy to make and so nourishing 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 great 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.

Wild rice has fiber, antioxidants, and much more protein than regular rice. (Just one cup of uncooked wild rice has about 24 grams of protein!)

Uncooked raw wild rice in a small glass jar with spoon

Ingredients for Wild Rice Soup

For this recipe, you will simmer in a large pot:

Yellow onion: Or you can use white onion or sweet onion instead.
Fresh garlic cloves: Or substitute dried garlic powder.
Carrot
Mushrooms: Use your own favorite or a combination. Cremini mushrooms, white button, shiitake mushrooms, portobello mushrooms, etc.
Diced tomatoes: You can either use regular or fire-roasted canned tomatoes.
Vegetable broth: Be sure to use low sodium if needed.
Wild rice: You can either use all wild rice, or some stores carry a packaged blend of wild rice plus other rice varieties included. I use all wild rice for this recipe.
Green beans: Either fresh, frozen cut green beans, or canned green beans.
Kale or spinach
Dried basil: Or use your own favorite herbs like oregano, parsley, Italian seasonings, etc.

Veggie soup with mushrooms in a white bowl

Cooking Wild Rice

Cook time: Wild rice does take a little longer to cook, about 45-50 minutes.

Making ahead: Feel free to cook the rice beforehand in a separate pot. Then decrease the overall cook time of the soup, and stir in the wild rice towards the end of cook time. (I've also made this soup many times with leftover wild rice and that works great too!)

Customizing

Veggies: Soup is a versatile recipe so change it up with your own favorite herbs and vegetables! Zucchini, red bell pepper, celery, cabbage, peas, sweet corn, or potatoes would be great additions.

Make it creamy: For a creamier broth, add a can of unsweetened coconut milk or cashew cream. My favorite cashew cream recipe for soup combines 1 cup raw cashews (soaked), 1 cup water, 1 Tbsp. tamari, and 2 tsp. apple cider vinegar. Blend it up in a small high-speed blender, then stir into the soup towards the end of cooking time.

Wild rice vegetable soup in a white bowl with spoon

For more inspiration, also browse all vegan soup recipes.

Wild Rice Vegetable Soup

A satisfying & comforting wild rice soup that is easy to make. So nourishing with colorful veggies and earthy, nutty wild rice.

5 from 4 votes

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Prep Time: 20

Cook Time: 50

Total Time: 1 10

Author: Kaitlin - The Garden Grazer

Course: Soup

Cuisine: Gluten-Free, Oil-Free, Vegan

Servings: 5 medium bowls

Ingredients

1 yellow onion
3 cloves garlic
2 medium carrots
8 oz. mushrooms
15 oz. can diced tomatoes (or fire-roasted)
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 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

*Green beans: Or you can add them during the last 5 minutes of cooking to keep them fresh & crisp.

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

Serving: 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)

Nutrition Facts

Wild Rice Vegetable Soup

Amount per Serving

Calories

173

% Daily Value*

Fat

Saturated Fat

Polyunsaturated Fat

Monounsaturated Fat

Potassium

756

Carbohydrates

Fiber

Sugar

Protein

Vitamin A

7765

155

Vitamin C

Calcium

112

Iron

* Percent Daily Values are based on a 2000 calorie diet.

Sodium content: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.

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Wild Rice Vegetable Soup

Ingredients for Wild Rice Soup

Cooking Wild Rice

Customizing