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Vegan wild rice soup with vegetables
5 from 4 votes

Wild Rice Vegetable Soup

Satisfying & comforting Wild Rice Vegetable Soup! A perfect winter warmer with colorful vegetables and earthy, nutty wild rice.
Author: Kaitlin - The Garden Grazer
Prep Time20 minutes
Cook Time50 minutes
Total Time1 hour 10 minutes
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: 176kcal | Carbohydrates: 38g | Protein: 8g | Fat: 1g | Saturated Fat: 1g | Potassium: 774mg | Fiber: 6g | Sugar: 9g | Vitamin A: 7757IU | Vitamin C: 50mg | Calcium: 134mg | Iron: 4mg