Vegan Creamy Wild Rice Soup
If your goal is to eat more plants, this vegan creamy wild rice soup is the perfect recipe to incorporate lots of veggies in every spoonful. This soup is not only healthy but utterly delicious and filling too!
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As well as keeping you warm, soups are a great opportunity to utilize a wide variety of ingredients. It can be very useful when you have a fridge full of leftover produce.
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Why You’ll Love This Recipe
- Eating a wide variety of plants is a sure way to take care of your gut. Whether you’re vegan, vegetarian, or you eat everything, plant-diverse recipes like this vegan creamy wild rice soup are key to a healthy digestive system.
- Making a big pot of soup is a great way to set yourself up for the week. If you like meal prep, this vegan creamy wild rice soup is an easy and foolproof recipe.
- This recipe yields 4-6 servings, ready in just over half an hour. If you have a large household, this is a fun dinner option that leaves everyone full.
- Between vegetables, chickpeas, wild rice, and cashew butter, you have a well-rounded meal that packs a whole lot of flavor! And if you want to bulk it up, you can always serve it with a hearty slice of sourdough or crispy tofu bites.
Benefits of Wild Rice
Wild rice offers several advantages, making it a nutritious and beneficial addition to any diet. Here are some of the advantages of wild rice:
- Nutrient-Rich. Wild rice is a good source of essential nutrients, including minerals such as manganese, phosphorus, magnesium, and zinc, as well as vitamins like B vitamins (B1, B2, B3, B6) and potassium.
- High in Protein. Compared to other types of rice, wild rice has a higher protein content. Protein is essential for muscle repair, immune function, and overall body maintenance.
- Rich in Antioxidants. Wild rice contains antioxidants, including anthocyanins, which can help protect cells from damage caused by free radicals. Antioxidants play a role in reducing inflammation and preventing chronic diseases.
- Dietary Fiber. Wild rice is a good source of dietary fiber, which is important for digestive health. Fiber helps prevent constipation, regulates blood sugar levels, and contributes to a feeling of fullness, which can be beneficial for weight management.
- Promotes Cardiovascular Health. The fiber content in wild rice, along with its low saturated fat content, can contribute to heart health by helping to lower cholesterol levels and maintain healthy blood pressure.
- Sustainable Farming. Wild rice is often harvested from lakes and rivers, promoting a more sustainable and eco-friendly cultivation process compared to traditional rice farming.
- Culinary Versatility. Wild rice has a distinct nutty flavor and chewy texture, making it a versatile ingredient in various dishes. It can be used in salads, soups, casseroles, or as a side dish.
It’s important to note that the nutritional content of wild rice can vary based on factors such as cultivation methods and processing. As with any food, incorporating a variety of nutrient-dense foods into your diet is key to reaping the most health benefits.
Kitchenware and Equipment
One of the greatest things about meals like this one is simplicity. All the ingredients are generally accessible in stores, and the recipe does not require special equipment.
I would be willing to bet that you already own most (if not all) of the kitchenware needed for this vegan creamy wild rice soup:
- Cutting board
- Knife
- Garlic mincer (optional)
- Non-stick pot
- Spatula
- Can opener (optional)
- Citrus juicer (optional)
- Ladle
Note how some of the above are marked as optional. Many canned goods come with a tab to open the can, for example. Garlic can be minced by hand using a knife. As for lemon juice, you can squeeze it manually as well.
That said, if you are looking to upgrade any of your kitchen stuff, I have compiled all of my favorite cookware here.
How to Make This Recipe
Heat a tablespoon of oil or vegetable broth in a non-stick pot over medium heat. Add diced onion, sweet potato, carrot and celery. Saute everything together for about 5 minutes, until the sweet potato starts to soften slightly.
Next, stir in minced garlic, ground paprika, black pepper, thyme, and nutritional yeast. Trust me when I say your house will smell amazing! Saute for another 7-9 minutes, then add the wild rice.
Pour in the vegetable broth and add canned chickpeas, draining the liquid beforehand. Bring the contents of the pot to a boil, then lower the heat to a simmer, and cover the pot with a lid.
Cook for 30 minutes or until the rice is fully cooked. Just remember that the texture of wild rice is different from white rice. It won’t be as soft and sticky, it’s more similar to quinoa.
Finally, add kale and cashew butter. Allow it to dissolve to make the soup creamy, then taste and adjust seasonings as needed. For instance, depending on the type of broth you use, you may need to add salt. I advise squeezing some fresh lemon juice to finish the flavor profile.
Hack It!
- Don’t throw away the aquafaba (the liquid from canned chickpeas). You can make delicious chocolate pudding, vegan marshmallows, or meringue cookies.
- Don’t have sweet potatoes? Regular potatoes, chopped pumpkin, or sunchoke all make great substitutes.
- In general, if you have some vegetables in the fridge that are waiting to be used, feel free to add them to this recipe. You can also get wild with other greens and herbs, such as spinach, parsley, sage… don’t be afraid to get creative!
- You can store this soup in the fridge for a few days or split it into portions and freeze for longer storage (over 4 days).
- I have included substitutes for cashew butter in case you are allergic to nuts. You can use tahini or coconut milk to create that signature creaminess of this wild rice soup.
Other Recipes You’ll Love
- 30 Clove Garlic Soup
- Marry Me Tuscan Vegetable Soup
- Red Lentil Coconut Curry
- Vegan Lasagna Soup
- Sweet Potato Black Bean Chili
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The Recipe: Vegan Creamy Wild Rice Soup
Ingredients
- 1 yellow onion, diced
- 1 sweet potato, medium, diced
- 1 carrot, large, diced
- 2 stalks celery, diced
- 5 cloves garlic, minced
- 1 tbsp paprika
- 1 tsp black pepper
- 1 tsp dried thyme
- 2 tbsp nutritional yeast
- 1 cup wild rice blend, or basmati
- 6 cups vegetable broth
- 15 oz chickpeas, 1 can, drained and rinsed
- 2 handfuls kale, chopped
- ¼ cup cashew butter, or tahini, or coconut milk
- ½ lemon, juiced
- salt, to taste
Equipment
- Can Opener
Instructions
- In a pot over medium heat, add the yellow onion, sweet potato, carrot and celery. Add a tablespoon of vegetable broth or oil, and saute until the sweet potato is softened slightly, at least 5 minutes.
- Stir in the garlic, paprika, black pepper, thyme and nutritional yeast. Saute for an additional 7 to 9 minutes, until the vegetables are almost completely cooked. Add the wild rice and stir.
- Add the vegetable broth and chickpeas. Bring the soup to a boil, then lower the heat to medium, and simmer covered for 30 minutes, until the rice is cooked.
- Add the kale and the cashew butter, tahini or coconut milk to make the soup creamy, as desired. Taste and adjust seasonings as needed. I like to finish off mine with a squeeze of lemon.