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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.
AuthorKaitlin - The Garden Grazer
Prep Time:20 mins
Cook Time:50 mins
Total Time:1 hr 10 mins
CourseSoup
CuisineGluten-Free, Oil-Free, Vegan
Servings5 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)

Calories: 173 kcal | Carbohydrates: 37 g | Protein: 8 g | Fat: 1 g | Saturated Fat: 1 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 1 g | Potassium: 756 mg | Fiber: 5 g | Sugar: 9 g | Vitamin A: 7765 IU | Vitamin C: 50 mg | Calcium: 112 mg | Iron: 3 mg