broths + soups/ winter

Vegan Wild Rice Soup

Vegan Wild Rice Soup | Well and Full | #healthy #vegan #recipe

This Vegan Wild Rice Soup is so simple and easy to make, but is full of plant-based flavor!

This post was created in collaboration with US Grown Rice and TheFeedfeed.


I’m so excited to bring you this recipe today, because I feel that it really represents me and the type of food I love to eat at home. I make a variation of this soup all the time when I’m in the mood for something warming and flavorful, but don’t feel like making a recipe with a lot of different components (which I do like to do!). If you’ve never tried wild rice before, I think you’ll really love it in this soup. It’s nutty, rich, and tastes (to me) a little wine-y!

In preparation for this recipe, I learned that wild rice is not the same plant as brown rice or white rice – it’s actually a semi-aquatic grass indigenous to North America. The plant grows in the shallows waters of lakes or streams, with the rice itself growing above the water. A cup of wild rice has about six grams of protein, with 3 grams of fiber and 11% of the recommended daily value of folate. It has a deliciously chewy texture that really shines in a soup.

I love creating recipes that use unique ingredients like wild rice, because it’s always fun to mix things up in the kitchen. One of my goals as a blogger is to help dispel the myth that plant-based eating is boring or repetitive. I remember when I first decided to go plant-based, I literally had no idea what to cook. I had been vegetarian for years, but pretty much everything I knew how to cook contained eggs or dairy (except for my infamous 3-ingredient soup with veggie broth, Old Bay, and noodles LOL).

I remember this one time I was standing in my kitchen at the beginning of my plant-based journey, and having a minor meltdown because I thought my options would be so limited. I thought I had resigned myself to eating plain romaine lettuce salads for the rest of my life. But it was through plant-based cooking that I really, truly learned about foods and flavors. I’m really proud of this vegan wild rice soup recipe because it’s very well-balanced. It has zinginess from the turmeric, tanginess from the apple cider vinegar, sweetness from the maple syrup, and heartiness from the tomatoes. All in all, a very tasty flavor profile! I hope y’all will love it :)

Vegan Wild Rice Soup | Well and Full | #healthy #vegan #recipe

5 from 1 vote
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Vegan Wild Rice Soup

This vegan wild rice soup is so simple and easy to make, but full of plant-based flavor! 

Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour

Ingredients

  • 1 Cup Carrots diced
  • 1 Cup Celery diced
  • 1/2 White Onion diced
  • Neutral Vegetable Oil for sauté
  • 4 Cups Vegetable Broth
  • 1 Cup Fire-Roasted Tomatoes diced
  • 1/4 Tsp Ground Turmeric
  • 1/2 Tsp Black Pepper
  • Salt to taste
  • 1 Tsp Apple Cider Vinegar
  • 1 Tsp Maple Syrup
  • 2 Cups Cooked US Grown Wild Rice
  • Chopped Kale or Parlsey for serving

Instructions

  1. Bring a pot to medium heat. Add in the diced carrots, celery, and white onion with a drizzle of a neutral vegetable oil. Sauté for about 10 minutes, until the onion is translucent and softened.

  2. Then, add in the vegetable broth, tomatoes, turmeric, black pepper, salt, ACV, and maple syrup. Stir well.

  3. Simmer soup, covered, for 30 minutes, until vegetables are completely soft.

  4. When done simmering, add in the cooked US Grown wild rice. Taste, and adjust seasonings if necessary.

  5. Serve with chopped kale or parsley, if desired.

  6. Enjoy!

Recipe Notes

The US Grown wild rice can be subbed in with any other rice of your choosing!

Vegan Wild Rice Soup | Well and Full | #healthy #vegan #recipe

P.S.

If you make this vegan wild rice soup and post it on Instagram, be sure to tag me @wellandfull and #wellandfull so I can see! I love seeing your takes on my recipes :)

4 Comments

  • Reply
    Jess @choosingchia
    November 10, 2018 at 10:01 am

    Beautiful Sarah!! Love the oranges and pops of greens on top:D also this must taste delicious. xo

    • Reply
      Sarah
      November 11, 2018 at 7:09 pm

      Thanks so much Jess! It was super tasty :)

  • Reply
    Laura
    January 11, 2020 at 5:23 pm

    5 stars
    OMG!! 10 stars at my house! We made your Winter Buddha Bowl and my kids raved about it, so we ended up making it twice this week. I thought I should head back to your site for a follow-up recipe. My 16-yr-old daughter is sick right now so soup seemed like a smart choice. Normally I avoid soups because my 14-yr-old son hates them (he’s a vegan who hates beans, avocado and weird textures, lucky me), but we all must make sacrifices when sickness is in the home. Luckily, I am familiar with wild rice and knew to make it much earlier (the one I had on hand takes an hour to make). While it took me 2 tries to get the Buddha Bowl perfect, this recipe was a homerun on the first try. My daughter loves carrots and celery so I knew that she would appreciate my healing efforts, however, I was VERY pleasantly surprised by how happy it made my son and husband. This will become a regular staple at our home!! Perfection!

    • Reply
      Sarah
      January 11, 2020 at 6:41 pm

      Wow, I’m so thrilled you and your family liked this recipe, Laura! This is the type of review food bloggers dream about getting ;) Thanks so much for taking the time to leave this review!

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