Wild Rice Soup

This comforting wild rice soup is a nourishing, creamy blend of vegetables, beans, and herbs. Made with a luscious cashew and white bean base, it delivers cozy flavor and hearty texture in every spoonful. Perfect for cool weather meals, it’s entirely plant-based and easy to prepare.

Why You’ll Love This Recipe

• Rich and creamy without any dairy
• Packed with vegetables and plant-based protein
• Great for make-ahead meals and meal prep
• Freezer-friendly
• Naturally gluten-free

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the creamy base:

• 1 cup unsweetened almond milk
• 1/3 cup raw cashews
• 1/4 cup cooked cannellini beans, drained and rinsed
• 2 tablespoons white miso paste
• 2 teaspoons Dijon mustard

For the soup:

• 2 tablespoons extra-virgin olive oil
• 1 bunch scallions, white and light green parts, chopped
• 1 celery stalk, chopped
• 1 large carrot, chopped
• 8 ounces cremini mushrooms, sliced
• 1 teaspoon sea salt
• 4 garlic cloves, minced
• 2 tablespoons minced fresh rosemary
• 1 bunch thyme, bundled
• 1 1/4 cups cooked cannellini beans, drained and rinsed
• 1/2 teaspoon freshly ground black pepper, more for serving
• 4 cups water
• 1 cup cooked wild rice
• 1 to 2 tablespoons fresh lemon juice
• 4 cups chopped kale
• Chopped parsley, for garnish (optional)
• Pinches of red pepper flakes, for garnish (optional)

Directions

1. In a blender, combine almond milk, cashews, 1/4 cup white beans, miso paste, and Dijon mustard. Blend until smooth and set aside.
2. Heat olive oil in a Dutch oven or large pot over medium heat. Add scallions, celery, carrot, mushrooms, and salt. Cook for 8-10 minutes, stirring occasionally, until the mushrooms are tender.
3. Stir in garlic, rosemary, thyme bundle, remaining beans, pepper, and water. Cover and simmer for 20 minutes.
4. Remove the thyme bundle. Stir in the cashew mixture, wild rice, lemon juice, and kale. Simmer over low heat until kale is wilted, about 5 minutes.
5. Adjust seasoning to taste. Serve with parsley, red pepper flakes, and additional lemon juice if desired.

Servings and Timing

• Servings: 4
• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Total Time: 45 minutes

Variations

• Substitute spinach or Swiss chard for kale.
• Use butternut squash or sweet potato in place of mushrooms.
• Add nutritional yeast for a cheesy flavor boost.
• Swap almond milk with oat or soy milk if preferred.

Storage/Reheating

• Store in an airtight container in the fridge for up to 4 days.
• Reheat gently on the stove or in the microwave, adding a splash of water if too thick.
• Freeze in single portions for up to 2 months. Thaw overnight and reheat as above.

FAQs

How do I make this soup creamier?

Blend more of the soup base with additional cashews or white beans until smooth.

Can I use a different type of rice?

Yes, brown rice or a wild rice blend also works well.

Can I use canned beans?

Absolutely. Just rinse and drain them before adding.

Is this soup gluten-free?

Yes, all ingredients used are naturally gluten-free.

What can I substitute for cashews?

Try sunflower seeds or extra white beans for a nut-free version.

Can I use water instead of almond milk?

Water works in a pinch but won’t be as creamy. Use a plant milk for best results.

Can I skip the miso paste?

You can, but it adds a lot of umami flavor. Try a splash of soy sauce or tamari as a substitute.

Is this soup freezer-friendly?

Yes, freeze for up to 2 months in airtight containers.

Can I add protein?

It already has beans, but tofu or tempeh would make a great addition.

Can I make this in an Instant Pot?

Yes. Sauté veggies on Sauté mode, add ingredients, and pressure cook for 5 minutes. Add kale and creamy base after.

Conclusion

This wild rice soup is everything you want in a cozy, comforting meal. It’s hearty, healthy, and incredibly flavorful. Whether you’re meal-prepping or warming up after a cold day, this recipe is a bowl of pure comfort you can feel good about eating.

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