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Autumn Wild Rice Soup

Creamy Autumn Wild Rice Soup for Cozy Fall Nights

Enjoy this Creamy Autumn Wild Rice Soup, a perfect vegan and gluten-free meal capturing the essence of fall with wholesome ingredients.
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Prep Time 15 minutes
Cook Time 35 minutes
Resting Time 10 minutes
Total Time 1 hour
Servings: 6 cups
Course: Soup
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 6 cups vegetable or chicken stock homemade stock enhances the taste
  • 1 cup uncooked wild rice brown rice can be swapped for variety
  • 8 ounces sliced baby bella mushrooms cremini or button mushrooms can be used
  • 4 cloves garlic minced; garlic powder can be an alternative
  • 2 medium carrots chopped; can substitute with parsnips
  • 2 stalks celery chopped; can omit if not available
  • 1 medium sweet potato peeled and diced; butternut squash works too
  • 1 medium white onion chopped; shallots can be milder alternative
  • 1 leaf bay leaf essential for depth of flavor
  • 1 tablespoon Old Bay seasoning Italian seasoning is a suitable alternative
For Creamy Texture
  • 1 cup coconut milk cashew cream is a nutty alternative
For the Greens
  • 2 cups kale chopped; spinach can be used for quick wilting

Equipment

  • Instant Pot
  • Large pot

Method
 

Step-by-Step Instructions
  1. In an Instant Pot, combine stock, wild rice, mushrooms, garlic, carrots, celery, sweet potato, onion, bay leaf, and Old Bay seasoning. Stir well.
  2. Seal the lid and set to high pressure. Cook for 25 minutes, then allow natural release for 10 minutes before a quick release.
  3. Remove and discard bay leaf. Stir in coconut milk and kale until the kale wilts.
  4. For stovetop, heat oil in a large pot, sauté onion until translucent, then add remaining ingredients. Cover and simmer 30-40 minutes.
  5. Stir in coconut milk and kale, simmer for an additional 2-3 minutes for a velvety texture.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 40gProtein: 6gFat: 9gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 500mgPotassium: 600mgFiber: 5gSugar: 3gVitamin A: 15000IUVitamin C: 30mgCalcium: 100mgIron: 2mg

Notes

Allow the soup to rest for at least 10 minutes after cooking for a richer taste. Store leftovers in an airtight container for up to 4 days, freeze for up to 3 months.

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