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

Vegan Wild Rice Soup

This vegan wild rice soup is so simple and easy to make, but full of plant-based flavor! 
5 from 1 vote
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour


  • 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


  • 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.
  • Then, add in the vegetable broth, tomatoes, turmeric, black pepper, salt, ACV, and maple syrup. Stir well.
  • Simmer soup, covered, for 30 minutes, until vegetables are completely soft.
  • When done simmering, add in the cooked US Grown wild rice. Taste, and adjust seasonings if necessary.
  • Serve with chopped kale or parsley, if desired.
  • Enjoy!


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


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 :)


  • 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
      November 11, 2018 at 7:09 pm

      Thanks so much Jess! It was super tasty :)

  • Reply
    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
      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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