Wild rice and mushrooms are a match made in heaven, both offering a depth of flavor and nutrition. Wild rice is known for its chewy texture and nutty taste, while mushrooms bring a savory, umami quality that enhances the richness of this soup. When combined with a creamy broth, they create a hearty meal that’s satisfying and filling without the need for any animal products.
Additionally, using gluten-free vegetable broth ensures that every ingredient in the soup is safe for a gluten-free diet, making it an ideal choice for anyone aiming to eliminate gluten from their meals without sacrificing flavor. High in fiber: Thanks to the wild rice, this soup is great for digestion and helps you feel fuller for longer.
Rich in protein: Mushrooms and wild rice are great sources of plant-based protein.
Full of antioxidants: Mushrooms are packed with antioxidants that help fight free radicals and reduce inflammation.
Ingredients
Here’s what you’ll need to make a pot of vegan wild rice mushroom soup:
1 cup of wild rice (uncooked)
8 oz. of mushrooms (button, cremini, or shiitake work great)
1 small onion, finely chopped
3 cloves garlic, minced
2 medium carrots, diced
2 stalks celery, diced
4 cups vegetable broth
1 cup coconut milk (or any non-dairy milk of your choice)
1 tsp dried thyme
1 tsp dried rosemary
Salt and pepper to taste
Olive oil for sautéing
Fresh parsley, for garnish
Instructions
1. Cook the Wild Rice
Typically, wild rice takes about 45–50 minutes to cook, so it’s best to get this going first. Wild rice typically requires a longer cooking time than other grains, usually around 45–50 minutes. Here’s a quick guide. Wild rice typically takes about 45–50 minutes to cook, so it’s good to get this started first. By the time the wild rice is done, your flavorful soup base will be ready for the final steps!
2. Sauté the Vegetables
Stir the vegetables occasionally, allowing them to sauté for about 5–7 minutes. Sauté for about 5–7 minutes, or until the vegetables start to soften.
3. Add the Mushrooms
Next, add the sliced mushrooms to the pot. Continue cooking for another 5–7 minutes until the mushrooms have released their moisture and start to brown.
4. Add Broth and Herbs
Pour in the vegetable broth and add the thyme and rosemary. Stir well, bringing the soup to a simmer. During this time, the vegetables will soften further, and the herbs will infuse the broth with their aromatic qualities.
5. Add Coconut Milk and Wild Rice
Once the wild rice is cooked, add it to the soup along with the coconut milk. Stir everything together and let the soup simmer for another 5–10 minutes until it’s thick and creamy.
6. Season and Serve
Feel free to add a squeeze of lemon juice or a dash of your favorite herbs for an extra layer of flavor if desired. Once the soup is ready, serve it hot, garnished with fresh parsley for a pop of color and extra flavor.
Customization Options
One of the best things about this vegan wild rice mushroom soup is how versatile it is. Here are a few ideas to customize the recipe to your liking:
Add leafy greens: Toss in a handful of fresh spinach or kale at the end of cooking for an extra boost of nutrients.
Use different mushrooms: Experiment with a variety of mushrooms like oyster, porcini, or portobello for a more complex flavor profile.
Make it spicier: If you like a bit of heat, add a pinch of red pepper flakes or a dash of hot sauce.
Substitute grains: If you don’t have wild rice on hand, you can use quinoa, barley, or even brown rice.
Nutritional Benefits
This soup isn’t just tasty—it’s also loaded with nutrients that will keep you feeling nourished and energized.Here’s a closer look at the nutritional benefits of vegan wild rice mushroom soup:
Wild Rice: A good source of fiber, protein, and essential minerals like magnesium and phosphorus, wild rice helps support heart health and aids in digestion.
Mushrooms: Low in calories but rich in vitamins like B2 and D, mushrooms are also known for their antioxidant and anti-inflammatory properties.
Coconut Milk: A plant-based alternative to cream, coconut milk provides healthy fats and a smooth, rich texture without the need for dairy.
Carrots and Celery: These classic soup veggies are full of vitamins A and C, helping to boost your immune system.
Why You’ll Love This Soup
Comforting and filling: It’s the perfect meal to enjoy on a chilly day, keeping you full and satisfied.
Simple and healthy: You can enjoy a wholesome meal without spending hours in the kitchen or sacrificing flavor.
Vegan-friendly: Whether you’re vegan, vegetarian, or just looking to incorporate more plant-based meals into your diet, this soup is a great option.
Conclusion
Vegan wild rice mushroom soup is the ultimate comfort food that’s both nourishing and flavorful. With its creamy texture, earthy mushrooms, and chewy wild rice, this soup makes for a fantastic lunch, dinner, or even a make-ahead meal for the week. Plus, it’s completely plant-based, making it a healthy and satisfying choice for everyone at the table. Give it a try, and you’ll surely add it to your list of favorite go-to recipes!