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Creamy Vegan Wild Rice Soup

This vegan wild rice soup is hearty and flavorful, but unexpectedly full of nutritious ingredients. Be sure to note that the cashews and brown rice need to soak in water overnight beforehand.

Course Main Course, Soup
Cuisine gluten-free, refined sugar-free, vegan, vegetarian
Keyword vegan wild rice soup
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Total Yield 4 servings
Calories Per Serving 376 kcal
Author Yup, it's Vegan

Ingredients

  • 3/4 cup raw cashews soaked overnight and drained (see notes for a lower fat option)
  • 1 medium potato cooked (it's fine to leave the skin on)
  • 1 and 1/2 cups cooked white beans rinsed and drained (equal to 1 standard can)
  • 1 tsp oil of choice (I used olive oil)
  • 1 yellow onion diced
  • 3 cloves garlic minced
  • 1 rib celery diced
  • 1/2 cup wild rice
  • 1/2 cup brown rice soaked overnight and drained
  • 4 cup low-sodium vegetable broth
  • 1/2 tbsp white or yellow miso
  • 1 and 1/2 tbsp white balsamic vinegar (or use 1 tbsp white wine vinegar or 1 tbsp lemon juice)
  • 2 and 1/2 tbsp nutritional yeast
  • 1/4 cup white wine (optional)
  • 1/4 tsp freshly-ground black pepper
  • salt to taste
  • fresh parsley and soup crackers (optional, for serving)

Instructions

  1. In a blender or food processor, combine the cashews, cooked potato (feel free to leave the skin on), and white beans until completely smooth, stopping to scrape down the sides as needed. This may take a few minutes. Add some of the water or broth as needed to blend.
  2. In a large saucepan, heat the oil over medium heat. Add the onion, garlic, and celery, along with a sprinkle of salt, and stir. Continue cooking until softened, about 3 minutes.
  3. Add the wild rice and brown rice and stir. Cook for another 1-2 minutes.
  4. Add the rest of the broth/water, and bring the mixture to a boil. Reduce to a fast simmer and cook for about 15 minutes, or until wild rice is significantly softened.
  5. Whisk the miso together with a bit of water to thin it out. Add it to the pot along with the vinegar, nutritional yeast, white wine if using, and black pepper.
  6. Stir in the cashew, white bean and potato mixture. If you're not using a high-speed blender, you should pour the mixture into a mesh sieve first, using a spatula to push it through.
  7. Continue to cook the soup at a steady simmer, stirring frequently to prevent the rice from sticking to the bottom of the pan. Add more water or broth if needed, or to thin. Take the soup off the heat when the wild rice is done, approximately 15-30 minutes. This will depend on your preference for chewier vs. softer wild rice.
  8. Season the soup to taste. This soup needs to be salted pretty aggressively to cut through the richness, but some vegetable broths are saltier than others, so just play it by ear.

Recipe Notes

I made a lower-fat version of this soup by reducing the raw cashews to 1/2 cup, and adding half of a small head of (cooked) cauliflower to the puree mixture. I like this version just as much, if not more! I suspect you could go as low as 1/3 cup of cashews.

This soup's consistency is really more like a 'stew' or 'chowder'. To make it thinner like a soup, just add more liquid.

Nutrition Facts
Creamy Vegan Wild Rice Soup
Amount Per Serving (1 bowl)
Calories 376 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 2g 10%
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Sodium 248mg 10%
Potassium 557mg 16%
Total Carbohydrates 55g 18%
Dietary Fiber 9g 36%
Sugars 6g
Protein 16g 32%
Vitamin A 10%
Vitamin C 9%
Calcium 9%
Iron 21%
* Percent Daily Values are based on a 2000 calorie diet.