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    Home » Recipes » Soup

    Wild Rice Vegetable Soup

    Jan 17, 2016 by Kaitlin

    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 made this soup many times with leftover wild rice and it works great!

    Customizing

    As always, 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.

    Wild rice vegetable soup in a white bowl with spoon

    For more inspiration, also browse all vegan soup recipes.

    Vegan wild rice vegetable soup in a bowl with spoon

    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
    Print Recipe Pin Recipe Comment
    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 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
     
    1
    g
    2
    %
    Saturated Fat
     
    1
    g
    6
    %
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    1
    g
    Potassium
     
    756
    mg
    22
    %
    Carbohydrates
     
    37
    g
    12
    %
    Fiber
     
    5
    g
    21
    %
    Sugar
     
    9
    g
    10
    %
    Protein
     
    8
    g
    16
    %
    Vitamin A
     
    7765
    IU
    155
    %
    Vitamin C
     
    50
    mg
    61
    %
    Calcium
     
    112
    mg
    11
    %
    Iron
     
    3
    mg
    17
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you make this recipe?Leave a star rating or comment below!

    If you are enjoying this vegan wild rice soup recipe, also check out:

    • Sweet Potato Black Bean Chili
    • Chickpea Noodle Soup
    • Split Pea Vegetable Soup
    • Lentil Stuffed Pepper Soup
    • Garden Vegetable Soup

    Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

    More Vegan Soup + Chili Recipes

    • Mushroom Chili
    • Vegan Broccoli Potato Soup
    • Lentil Cabbage Soup
    • Vegan Coconut Curry Lentil Soup

    Reader Interactions

    Comments

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      Recipe Rating:




    1. 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!

      Reply
      • Kaitlin | The Garden Grazer

        April 04, 2017 at 5:23 pm

        Wonderful to hear! Thanks for sharing.

        Reply
    2. 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!

      Reply
      • Kaitlin | The Garden Grazer

        February 15, 2016 at 4:24 pm

        Thanks so much for sharing your helpful feedback!

        Reply
    3. 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.

      Reply
      • Kaitlin | The Garden Grazer

        February 15, 2016 at 3:28 pm

        Thank you! Hope you enjoy!

        Reply
    4. 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!

      Reply
      • 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!

        Reply
    5. 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!

      Reply
      • Kaitlin | The Garden Grazer

        January 18, 2016 at 8:15 pm

        Wonderful! Hope you enjoy.

        Reply

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    Hi, I'm Kaitlin!
    I share vegan recipes that are easy & healthy. (Mostly whole food plant-based, oil-free, & gluten-free.) About Me →

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