If you’re looking for a meal that’s both comforting and packed with wholesome ingredients, this wild rice mushroom soup is it. Creamy, earthy, and full of texture, this vegan soup brings together the deep flavors of wild rice and mushrooms in a hearty dish perfect for chilly days. With nourishing ingredients and rich flavors, it’s a soup you’ll want to make on repeat all season long.
Why You’ll Love This Wild Rice Mushroom Soup
This wild rice mushroom soup isn’t just delicious; it’s also packed with nutrients that make it a perfect choice for anyone focused on health and longevity. Here’s why it’s worth adding to your rotation:
Vegan and Dairy-Free
Made creamy with coconut milk, this soup is completely dairy-free, making it suitable for vegans and those avoiding dairy.
Gluten-Free
Using wild rice keeps it naturally gluten-free, making it great for a variety of dietary needs.
Nutrient-Rich Ingredients
Wild rice, mushrooms, and veggies bring antioxidants, fiber, and essential vitamins in every serving.
Wild Rice Mushroom Soup Ingredients and Their Health Benefits
This wild rice mushroom soup is crafted with ingredients that don’t just taste good—they’re good for you, too. Here’s a quick look at the health benefits:
Wild Rice
High in antioxidants and fiber, wild rice supports heart health and healthy digestion. It’s also rich in protein compared to other rice varieties.
Mushrooms
Known for their immune-boosting properties, mushrooms are a great source of B vitamins, selenium, and even vitamin D.
Carrots and Celery
These classic soup veggies provide vitamins A and C, potassium, and antioxidants that promote overall health.
Coconut Milk
A creamy, dairy-free option that’s full of medium-chain triglycerides (MCTs), coconut milk can help with satiety and blood sugar balance.
Garlic and Onion
Both of these alliums are known for their anti-inflammatory properties and can support immune function.
Fresh Thyme and Bay Leaves
These herbs add not only flavor but also polyphenols, which have antioxidant effects.
How to Make Wild Rice Mushroom Soup from Scratch
- Prepare the Wild Rice:
- Rinse the wild rice, then cook it until tender while you prepare the soup base.
- Sauté the Vegetables:
- In a large pot, heat avocado oil, add onions, and sauté until translucent. Then add garlic, celery, carrots, and mushrooms, cooking until the veggies are softened.
- Add Liquids and Seasonings:
- Pour in water, vegan bouillon, coconut milk, thyme, and bay leaves. Simmer for 20 minutes to blend the flavors.
- Combine & Serve:
- Add the cooked wild rice, season with salt and pepper, and enjoy a creamy, nutrient-rich bowl of wild rice mushroom soup.
How Wild Rice Mushroom Soup Supports Longevity
Each ingredient in this soup is chosen to support a healthy, balanced diet:
- Antioxidant Power: Both wild rice and mushrooms contain antioxidants, which help fight oxidative stress, a major factor in aging.
- Anti-Inflammatory Ingredients: Garlic, onions, and thyme provide anti-inflammatory benefits that can aid in reducing chronic inflammation.
- Fiber and Nutrients: Wild rice, carrots, and celery provide fiber and essential nutrients to support digestion and overall well-being.
Frequently Asked Questions
- Can I Make This Soup Ahead?
Absolutely! This soup keeps well in the fridge for 3-4 days and can also be frozen for up to 3 months. - Can I Use Other Mushrooms?
Yes! Cremini, oyster, shiitake, and portobello mushrooms all work well in this soup, so feel free to mix and match. - What Can I Serve with This Soup?
It pairs well with a side salad or gluten-free bread for a complete meal.
Creamy Vegan Wild Rice Mushroom Soup
Ingredients
- 1/2 cup wild rice uncooked
- 1 1/2 cups mushrooms sliced (see note for which mushrooms)
- 3/4 cup celery diced
- 3/4 cup carrot diced
- 4 cloves garlic minced
- 3/4 cup onion diced
- 1 can coconut milk about 1 3/4 cups or 400 ml
- 4 cups water
- 4 tablespoons vegan chicken bouillon
- 2 tablespoons avocado oil
- 2 teaspoons fresh thyme chopped
- 2 dried bay leaves
Instructions
Cook the Wild Rice:
- Rinse the wild rice under cold water.
- In a medium saucepan, combine 6 cups (1.4 liters) of water with the wild rice.
- Bring to a boil, then reduce the heat, cover, and simmer for about 45 minutes, or until the rice is tender and the grains have split open.
- Drain any excess water and set the rice aside.
Sauté the Vegetables:
- In a large pot, heat the avocado oil over medium heat.
- Add the diced onion and cook until translucent, about 5 minutes.
- Stir in the minced garlic and cook for another minute until fragrant.
- Add the diced celery, carrot, oyster mushrooms, and cremini mushrooms.
- Cook, stirring occasionally, until the vegetables are softened and the mushrooms have released their moisture, about 10 minutes.
Add the Liquids and Seasonings:
- Pour in the chicken or vegetable broth.
- Stir in the coconut milk, nutritional yeast, fresh thyme, and dried bay leaves.
- Bring to a boil, then reduce the heat and simmer for about 20 minutes to allow the flavors to meld together.
Combine and Finish:
- Add the cooked wild rice to the soup and stir well.
- Season with salt and pepper to taste.
- Remove the bay leaves.
