When soup season comes around, Creamy Vegan Wild Rice Soup is always in my weekly rotation. It’s hearty, warm, delicious and it just so happens to be completely plant-based, gluten-free, and oil-free optional. It also makes a perfect Thanksgiving or Christmas dish! More soup recipes you’ll love to try next are my Iron Rich Lentil Soup, Dairy Free Broccoli Cheddar Soup, Minestrone Soup, 3-Bean 20-Minute Chili, and Green Goddess Soup.
Why I Love This Recipe
- One Pot Soup: Make this Creamy Vegan Wild Rice Soup entirely in one pot which means minimal clean-up and fool-proof cooking! It’s so easy.
- Cozy Yet Healthy: During fall and winter, I crave cozy, hearty dinners but want something that makes me feel good. This dairy-free soup is the answer we’ve all been searching for!
- Simple Dinner: Soup makes for such an easy and simple dinner–it’s truly a busy mom’s best friend! Serve it with a side of sourdough bread or caesar salad and boom you’ve got an easy meal.
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Notes on Ingredients
- Mushrooms: I like using chopped white button mushrooms but any variety of mushroom works.
- White Beans: Drain and rinse the white beans well before adding to the soup. You can use any type of white beans like great northern, cannellini, or navy beans. Even chickpeas would work!
- Wild Rice: Be sure to use wild rice, not black rice (which would turn the soup black).
- Almond Flour: I use blanched almond flour but to keep this recipe nut-free, replace the almond flour with more chickpea flour or regular all-purpose or whole-wheat flour (gluten-free works too).
- Chickpea Flour: Chickpea flour is needed to thicken the soup for creamy and thickness. Plus, it adds some extra protein!
- Vegetable Broth: You’ll need 6 cups of vegetable broth which is approximately 1 ½ cartons.
Please take note that this is important information about the ingredients used in this recipe and the FULL recipe with measurements and details can be found DOWN BELOW in the recipe card.
How do you make Creamy Vegan Wild Rice Soup?
- Saute the onion, carrots, zucchini, celery, and mushrooms in 1-2 tablespoon extra virgin olive oil, water or vegetable broth for about 5-10 minutes, until cooked through.
- Pour in the vegetable broth and wild rice and bring to a boil. Once boiling, cover then simmer for 45-50 minutes until the rice is cooked.
- Add the rinsed white beans and spices to the pot.
- In a small bowl, whisk together the chickpea flour and almond flour with water until combined then add into the soup. Stir in until the flour is incorporated completely.
- Bring soup to medium-heat and cook for another 5 minutes until the soup has thickened.
- Serve hot and enjoy!
- Step 1: First, sauté the veggies for 5-10 minutes until cooked through.
- Step 2: Then, add wild rice and vegetable broth, bring to a boil, then cover and simmer for 45-50 minutes.
- Step 3: Add the white beans and spices to the pot and let soup cook for another 5-10 minutes.
- Step 4: Next, make the slurry in a small bowl by mixing the almond flour, chickpea flour, and water.
- Step 5: Add the slurry to the large soup pot and let it cook for another 5 minutes on medium-heat until thickened.
- Step 6: Lastly, garnish, serve hot, and enjoy!
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Commonly Asked Questions
A crusty bread would be perfect alongside this soup… something like Italian bread, fresh rolls, sourdough or an artisan baguette. There’s nothing like fresh, warm, crusty bread dipped in some homemade soup. Am I right? I love making my own homemade gluten-free bread. You could also pair this soup with a side salad or serve it as an appetizer for your holiday meal.
You’ll make a slurry from a mixture of chickpea flour, almond flour and water, then adding it to the soup pot at the end and let the soup cook for another 5-10 minutes when the soup will thicken.
Store leftovers in an airtight container in the fridge for up to 4 days. Soup makes great leftovers because it reheats really well! You can also freeze this soup in a freezer-safe container for up to 2 months.
“One word……AMAZING. The flavors are amazing.”
– Terry
Extra Helpful Tips
- I like to add the beans to the soup 10 minutes before it’s done cooking so they don’t turn to mush in the 45 minutes it takes to cook the wild rice thoroughly. Since canned beans are already cooked, they just need to be heated up.
- Make sure to add the flours into the soup when the rice is completely done!
- Make sure to buy wild rice, not black rice. Black rice will turn your whole soup black while wild rice won’t!
- Optionally, add a bit of nutritional yeast to make this soup cheesy!
- Pair with my homemade gluten-free bread!
If you tried this Creamy Vegan Wild Rice Soup or any other recipe on my blog, please leave a 5-star rating and let me know how it went in the comments below. Thanks for visiting!
Creamy Vegan Wild Rice Soup
Equipment
Ingredients
- ½ yellow onion diced
- 1 ½ cups celery chopped I use Josie’s Organics
- 1 cup zucchini diced
- 1 cup carrots chopped
- 2 cups white button mushrooms chopped
- 1 can white beans drained and rinsed, 15 oz
- 1 cup wild rice dry
- 6 cups vegetable broth
- ⅓ cup almond flour can sub with additional chickpea flour
- ⅓ cup chickpea flour add more if you want it to be thicker/creamier
- ⅓ cup water
- salt and pepper to taste
- 1 teaspoon dried thyme
Instructions
- Saute the onion, carrots, zucchini, celery, and mushrooms in 1-2 tablespoon extra virgin olive oil, water or vegetable broth for about 5-10 minutes, until cooked through.
- Pour in the vegetable broth and wild rice and bring to a boil. Once boiling, cover then simmer for 45-50 minutes until the rice is cooked.
- Add the rinsed white beans and spices to the pot.
- In a small bowl, whisk together the chickpea flour and almond flour with water until combined then add into the soup. Stir in until the flour is incorporated completely.
- Bring soup to medium-heat and cook for another 5 minutes until the soup has thickened.
- Serve hot and enjoy!
terry parker says
One word……AMAZING. made the vegan version with flax egg. The flavors are amazing
Katy Mast says
Very tasty, I doubled it as there are 4 adults living here. It was a hit. A few notes, the recipe doesn’t say when to add the thyme, salt and pepper. Also, the blog shows zucchini, but the recipe does not.
Nicole says
How come there is zucchini in the pictures but it is not listed in the ingredients?
Danielle Keith says
Just fixed this! You need 1 cup zucchini!
Angie Jones says
Has anyone substituted wild rice for basmati?
Danielle Keith says
You can use basmati but cook it separately then add it into the soup when the soup is done cooking!
Yael says
Rich and wonderful creamy soup perfect for a chilly autumn or winter day. (I reduced the thyme to 1/2 tsp.) I might add some sweet corn next time. Will be a nice addition to our Thanksgiving meal.
Allyson says
exactly what I was thinking! perfect for thanksgiving
Christie says
I altered the recipe a little based on what I had on hand, but it was still fabulous!
We have a large family that includes many picky eaters, and several who are grumpy about eating meals with no animal products. Somehow this soup managed to please everyone! I was absolutely shocked. Thank you!
Vickie says
Can you use ap flour for all of the flour?
Danielle Keith says
Yes that should work!
allison says
Delicious! Followed the recipe exactly aside from subbing chickpea flour out for white whole wheat (didn’t have any chickpea flour). Will be eating leftovers tonight and would definitely make again!
Susan says
Amazing!!! So good!!!!
Tiffany says
Fabulous flavors and easy to make. Served with homemade baguette bread. So gooood! So hearty. Perfect for the rainy Fall evening.
Thank you so much for sharing your recipes.
Tiffany
Phlanx’s Marketing Specialist
Steve C says
when do you add the zucchini? It’s not listed in the instructions, thanks!
Alli says
By far my favorite soup recipe. So filling and delicious. The whole family loves it!
Carmen says
This soup is not just delicious, it’s nutritious and filling! My hubby loves this, made it for meatless Monday. It’s in my regular rotation.
M says
Great soup. This is my second time making it. This time I added a spring of fresh rosemary, two cubes potatoes, parsley and the juice of half a lemon at the end. Delicious.
Lisa says
Delish! I used chicken bone broth and some leftover rotisserie chicken to add more protein. And I skipped the flours and water. Plenty hearty enough without making it creamy.
Bitsy says
Unreal! Honestly, I wasn’t sure about this recipe. I assumed it would be like most minestrones, but I decided to give it a shot because every recipe from this woman has been amazing. I’m so glad I did. It’s creamy, flavorful, and filling. This is definitely going to be one of my staple soups!
Janet says
Haven’t made this yet but description says oil-free and the first step is to cook veggies in EVOO. ?? I’m doing weight watchers so I would probably just use some cooking spray. In keeping with the vegan process, I think I’m going to add some nutritional yeast to add even more flavor. Let you know how it turns out.
Taylor From HealthyGirl Kitchen says
Water and veggie broth are also options if you are oil free.
Tracy says
Looks delicious but my family is not a fan of mushrooms, any substitutes for that? Also, the directions do not list when to add the zucchini. Was the zucchini a typo, or is that sautéed along with the Mirepoix? Thank you! ☺️
Danielle Brown says
Saute zucchini along with mirepoix! You can do peppers instead of mushrooms.
Talia says
My new favorite vegan soup!!
Emily Bell says
Yummy!! My husband was obsessed with this soup!
Natalie Morgan Guppy says
The directions do not include directions for the thyme and zucchini
Taylor From HealthyGirl Kitchen says
the zucchini can be cooked with the other vegetables, and the thyme can be added with the seasoning.
Jordan from the HealthyGirl Team says
The yummiest coziest soup recipe for fall and winter. So good!