Hi friends!
This cozy, warm, delicious plant-based creamy vegan wild rice soup is the perfect soup to get you through the colder months, similar to Three Bean 20-Minute Chili. It’s simply a classic! I used to love creamy wild rice soup from Panera or from restaurants, and I am so excited to share my veganized version of it because it’s truly clean-your-bowl delicious. You will impress all of your friends and family (vegan and non-vegan), with this creamy vegan wild rice soup, I promise! Side note: this would be great for the holidays!
What ingredients will I need?
- Onion
- Celery
- Carrots
- Zucchini
- Mushrooms
- White beans
- Wild rice
- Almond flour
- Chickpea flour
- Veggie broth
- Salt
- Pepper
Add these ingredients to your shopping list!
How do you make this creamy vegan wild rice soup?
The process is simple. Saute the onion, carrots, celery and mushrooms in olive oil, water or a little veggie broth until tender and a bit caramelized (5-10 minutes). Add in the veggie broth, pour in the wild rice, bring to a boil then cover and simmer for 45 minutes until the wild rice is cooked. You know the wild rice is cooked because the grain will “pop” open!
Once the rice is done cooking, add in the drained and rinsed white beans. Combine the chickpea and almond flour in a small bowl with water, stir, then add into the soup. Bring heat to medium, stir for another 5 minutes until the soup thickens up from the flour. Add salt and pepper then serve!
What makes this soup creamy if there’s no dairy?
The combination of the chickpea and almond flour makes this soup extra creamy and delicious. You don’t need dairy to make a creamy soup which is what I’ve learned through my years of plant-based cooking. Allergic to nuts? No worries! Just use chickpea flour or replace the almond flour with regular AP flour or whole wheat flour. I personally like the combination of the almond and chickpea flour together.
Want the soup to be extra cheesy? Add a little nutritional yeast or some almond milk. Yum!
Why it’s important to use organic produce:
I used the fresh organic celery for this creamy vegan wild rice soup from Josie’s Organics, an amazing all organic company that grows their produce in the fertile California Valley. Their family farming business dates back to the 1920’s, when two young Swiss immigrants, Sebastian and Josie Braga decided to start growing beets, tomatoes, onions, hay and corn.
Today, three generations later, the organic family farming tradition is being kept alive! Josie’s Organics harvests over 25 varieties of USDA certified organic veggies. I love their inspiring story and love supporting them by buying their produce!
Josie’s Organics doesn’t use any synthetic fertilizers or pesticides on their farms. This is so important!
If I see Josie’s Organics in the grocery store, I snatch it up real quick because it’s truly such fresh produce. You can find their produce at stores like Trader Joe’s, Whole Foods, Sprouts and many more.
Be sure to look out for Josie’s Organics in your local store! Use their store locator here!
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What makes this creamy vegan wild rice soup healthy?
This soup is dairy-free which makes it great for your health. Dairy causes a lot of inflammation and can cause a lot of health issues for people. I used high-protein + high fiber chickpea flour which is a great replacement for dairy in soups. This soup is 100% plant-based, soy-free, oil-free, gluten-free and very high in fiber.
It’s packed with veggies filled with antioxidants, fiber and protein rich white beans and nutrient dense wild rice! I love using wild rice because it’s more nutritious than white rice.
The best part: you can’t tell this soup is healthy! It’s creamy, rich and indulgent but doesn’t leave you feeling uncomfortable after.
What pairs well with this creamy vegan wild rice soup?
A crusty bread would be perfect along side this soup. Preferably some nice Italian bread, fresh rolls, sourdough or an artisen baguette. There’s nothing like fresh, warm, crusty bread dipped in some homemade vegan soup. Am I right?
You could also pair this with a side salad, you could top the soup with croutons, or just to simply have as an appetizer to a larger holiday meal. Both your vegan and non-vegan friends and family will enjoy this soup. I promise it’s a crowd pleaser.
A few important 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!
- Also, make sure to buy wild rice not black rice. Black rice will turn your whole soup black while wild rice won’t!
- Pair with my homemade bread recipe!
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Creamy Vegan Wild Rice Soup
Ingredients
- ½ onion diced
- 1.5 cups celery chopped I use Josie's Organics
- 1 cup zucchini diced
- 1 cup carrots chopped
- 2 cups white button mushrooms chopped
- 1 15 oz can of white beans rinsed and drained
- 1 cup wild rice
- 6 cups veggie broth
- ⅓ cup almond flour
- ⅓ cup chickpea flour add more if you want it to be thicker/creamier
- ⅓ cup water
- 1.5 teaspoon salt add more if needed
- 1 teaspoon pepper add more if needed
- 1 teaspoon dried thyme
Instructions
- Saute the onion, carrots, zucchini, celery, and mushrooms in evoo, water or a little veggie broth for about 5-10 minutes.
- Pour in the veggie broth and wild rice. Bring to boil. Once boiling, cover then simmer for 45-50 minutes until the rice is cooked.
- Add the white beans and spices into the soup. Mix the chickpea flour and almond flour with water until combined then add into the soup. Stir the soup until the flour is incorporated completely.
- Bring soup to medium heat and cook for another 5 minutes until the soup has thickened up nicely from the flour stirring as necessary.
- Serve and enjoy!
…and if you make this recipe, please rate and comment down below at the bottom of your page with your honest thoughts. Your feedback means a lot to me here at HealthyGirl Kitchen. If you substituted an ingredient/s, please let me know!
In good health,
Danielle
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.