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–+ servings

Creamy Wild Rice & Mushroom Soup (Vegan)

Hearty, chowder-style wild rice soup. Nutty, earthy, gluten-free, and packed with nutrients. Comfort food that actually loves you back.
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Prep Time 20 minutes
Cook Time 1 hour
Course dinner, Soup
Cuisine American
Servings 6 1 1/2 cup per serving
Calories 200 kcal

Equipment

  • 1- 5 quart Dutch oven Or large soup pot

Ingredients
  

  • 4 cups vegetable stock
  • 8 ounces button or cremini mushrooms, trimmed and quartered
  • 3/4 cup uncooked wild rice, rinsed and drained
  • 1/2 cup thinly sliced leek white part only
  • 4 garlic cloves, minced
  • 1 cup red bell pepper, chopped
  • 1/2 cup carrot, chopped
  • 1/4 tsp salt or to taste
  • 1/4 cup almond flour
  • 1/4 cup chickpea flour
  • 1 tbsp fresh thyme, chopped
  • Additional Stock or water if needed

Instructions
 

  • 1) COOK THE RICE AND VEGETABLES. In a 5-quart Dutch oven or large soup pot, combine the vegetable stock, mushrooms, wild rice, leek, and garlic. Bring to a boil over high heat, then reduce to medium-low, cover, and simmer for 45-50 minutes, until rice is tender and some of the grains have started to pop open.
  • 2) ADD VEGETABLES. Stir in the red bell pepper, carrot, and salt. Cover and simmer for an additional 10 minutes until the vegetables are just tender.
  • 3) MAKE IT CREAMY. In a small bowl, whisk together the almond flour, chickpea flour, and 1/4 cup water until smooth, Slowly stir this mixture into the soup, cooking over medium heat for 1-2 minutes while constantly stirring until the soup thickens and becomes bubbly. Add up to 1/2 cup more water or stock if the soup is to0 thick.
  • 4) FINISH AND ADJUST FLAVOR. Stir in the fresh thyme and white wine vinegar. Taste and adjust seasoning to your liking. Serve warm with crusty bread.
    5) ENJOY!

Notes

Storage: Refrigerate in an airtight container for up to 5 days. Even better the next day as the flavors continue to meld.
Key Nutrients:
Vitamin A: 45% DV (from carrots, red bell pepper) Vitamin C: 35% DV (from red bell pepper) Iron: 10% DV (from wild rice, mushrooms) Potassium: 15% DV (from vegetables, stock)
What Makes This Soup Nutritious:
  • Wild rice: Complete protein, high in fiber, antioxidants
  • Mushrooms: B vitamins, selenium, immune support
  • Leeks: Prebiotic fiber, vitamin K
  • Carrots: Beta-carotene, vitamin A
  • Red bell pepper: Vitamin C, antioxidants
  • Almond flour: Healthy fats, vitamin E
  • Chickpea flour: Plant protein, fiber
Note: These are estimates based on standard nutritional data. Actual values may vary slightly depending on specific brands and exact measurements used.

Nutrition

Calories: 200kcalCarbohydrates: 32gProtein: 7gFat: 4gSaturated Fat: 0.5gSodium: 450mgFiber: 4gSugar: 4g
Keyword Chowder, Comforting soup recipe, Holiday comfort recipes, mushroom soup, plantbased soup recipe, vegan chowder, wild rice
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