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.)
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!)
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.
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.
For more inspiration, also browse all vegan soup recipes.
Wild Rice Vegetable Soup
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
Nutrition Per Serving (Estimate)
Sodium: 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.
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
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Noemi Alvarez
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
Wonderful to hear! Thanks for sharing.
Anonymous
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
Thanks so much for sharing your helpful feedback!
Karen Rivas
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
Thank you! Hope you enjoy!
Unknown
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
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
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
Wonderful! Hope you enjoy.