Vegan Mushroom And Wild Rice Soup
If you want hearty, nutritious comfort in a bowl, you need to make this vegan mushroom and wild rice soup. I combine savory mushrooms, earthy wild rice, and creamy plant-based milk to create a textured and fulfilling soup that is ready in just 1 hour. This soup should be a part of everyone's winter menu.
Servings: 4
Calories: 207kcal
Ingredients
- 2 tbsp extra virgin olive oil
- 1 large carrot peeled and finely diced
- 2 stalks of celery finely diced
- 1 onion finely diced
- 2 cloves garlic minced
- 8 oz cremini mushrooms sliced
- 1 tsp dried thyme
- ½ tsp dried sage
- 3 tbsp all-purpose flour
- 4 cups vegetable broth
- ½ cup wild rice
- 1 cup plant based milk regular milk also works for a non vegan option
- salt and pepper to taste
Instructions
- Rinse and drain the wild rice, set aside.
- Heat the oil in a large pot. Add the carrots, celery, onion and minced garlic.
- Sauté until softened, 3-4 minutes.
- Next, add the sliced mushrooms and continue to sauté for another 3-4 minutes to cook the mushrooms.
- When the vegetables are soft sprinkle in the dried thyme and sage, along with the all-purpose flour.
- Stir and continue to cook for a further 2-3 minutes.
- While stirring, combine the vegetable broth and wild rice.
- Bring to a boil, reduce heat and cover with a lid. Simmer for 20 minutes.
- Remove the lid and pour in the milk.
- Continue to simmer for another 20 minutes, stirring throughout that time to ensure the soup doesn’t burn.
- Season to taste and serve.
Notes
- My #1 Secret Tip for this vegan mushroom and wild rice soup recipe is to saute the mushrooms until they start browning. I do this so that the mushrooms release their moisture and deepen their flavor profile. Skipping this step may lead to watery-tasting mushrooms.
- Stick with wild rice: I always use wild rice for this recipe, as it holds its texture well during long simmering. It is also more nutrient-dense than white rice.
- Slice mushrooms evenly: My mushrooms are sliced into similar sizes, so they cook at the same rate.
- Do not crowd mushrooms: A large pot also ensures that my mushrooms are not overcrowded while sauteing, giving them a better chance to brown.
- Adjust thickness: If my soup thickens too much, I stir in an additional splash of vegetable broth or milk until it has reached my desired consistency.
- Stir to avoid burning: The gluten in the flour will stick to the base of the pot and burn as it continues cooking. To avoid this, I make sure to stir throughout the second stage of simmering.
Nutrition
Calories: 207kcal | Carbohydrates: 30g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 1040mg | Potassium: 448mg | Fiber: 3g | Sugar: 5g