There’s something magical about a simmering pot of soup on a crisp fall evening. The earthy aroma of wild rice, the sweetness of carrots, and the gentle warmth of herbs all remind me of Sunday dinners back in Tuscany. Growing up, rice soups weren’t as common on our table as minestrone or ribollita, but after moving to the U.S., I discovered the rich, nutty depth of wild rice and it quickly became a new favorite in my gluten-free kitchen.
This gluten free wild rice soup became a staple during my recovery from fatigue. Hearty enough to satisfy, packed with fiber and nutrients, and naturally gluten-free, it’s the kind of meal that comforts and restores. Whether you’re feeding a family or meal-prepping for the week, this soup is a crowd-pleaser with timeless autumn flavor.
Creamy Wild Rice Vegetable Soup
Equipment
- large soup pot or Dutch oven
- wooden spoon
- chef’s knife
- cutting board
- whisk or small bowl for thickening
- measuring cups and spoons
Ingredients
- 2 tbsp olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 3 medium carrots, sliced
- 2 celery stalks, chopped
- 1 cup uncooked wild rice, rinsed
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 1/2 tsp black pepper
- 1 tsp salt (adjust to taste)
- 6 cups low-sodium vegetable broth
- 1 bay leaf
- 1 cup unsweetened coconut milk or cashew cream
- 1 tbsp cornstarch or arrowroot powder (optional, for thickening)
- 2 cups shredded cooked chicken or turkey (optional)
- 1 cup chopped spinach or kale (optional)
- 1/2 lemon, juiced (optional)
Instructions
- In a large pot, heat olive oil over medium heat. Add chopped onion and cook for 4–5 minutes until translucent. Add garlic, carrots, and celery. Cook another 3–4 minutes until softened.
- Add thyme, rosemary, pepper, and salt. Stir to combine. Add rinsed wild rice and toast for 1 minute, stirring often.
- Pour in the vegetable broth and add the bay leaf. Bring to a gentle boil, then reduce heat to low. Cover and simmer for 45–55 minutes, or until the rice is tender.
- Whisk cornstarch with a few tablespoons of coconut milk in a small bowl. Stir into the soup. Add remaining coconut milk and simmer 5–10 minutes until slightly thickened.
- Remove bay leaf. Stir in shredded chicken and chopped greens if using. Let warm through 3–5 minutes. Add lemon juice if desired, and adjust seasoning to taste.
Notes
Nutrition
Ingredients That Nourish
This soup relies on simple, whole-food ingredients that are easy to find and easy to love. Here’s what you’ll need:
Soup Base:
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 3 medium carrots, sliced
- 2 celery stalks, chopped
- 1 cup uncooked wild rice, rinsed
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- ½ teaspoon black pepper
- 1 teaspoon salt (adjust to taste)
- 6 cups low-sodium vegetable broth
- 1 bay leaf
Creamy Finish:
- 1 cup unsweetened coconut milk or cashew cream
- 1 tablespoon cornstarch or arrowroot powder (for thickening, optional)
Optional Add-ins:
- 2 cups cooked shredded chicken or turkey
- 1 cup chopped kale or spinach (add at end for freshness)
- Juice of ½ lemon (for brightness)
You can easily adjust the creaminess, richness, or protein to suit your taste. I often prepare it with leftover chicken for extra heartiness after a roast dinner.
Step-by-Step Instructions
Whether you’re a beginner in the kitchen or a seasoned home cook, this soup is simple and rewarding to make.
1. Sauté the aromatics
Heat olive oil in a large pot over medium heat. Add chopped onion and cook until translucent, about 4–5 minutes. Stir in garlic, carrots, and celery, and cook for another 3–4 minutes until softened.
2. Add herbs and rice
Mix in the thyme, rosemary, pepper, and salt. Stir to coat the vegetables with herbs. Add the rinsed wild rice and toast it lightly for a minute, stirring often.
3. Simmer the soup
Pour in the vegetable broth and toss in the bay leaf. Bring to a gentle boil, then reduce the heat to low. Cover and simmer for 45–55 minutes, or until the rice is tender and the broth is fragrant.
4. Make it creamy
In a small bowl, whisk the cornstarch with a few tablespoons of coconut milk until smooth. Stir this mixture into the soup. Add the remaining milk and simmer for another 5–10 minutes to thicken slightly.
5. Add finishing touches
Remove the bay leaf. If using, stir in cooked shredded chicken and greens. Let everything warm through for 3–5 minutes. Add a splash of lemon juice for brightness, taste, and adjust seasoning.
You can serve this with gluten-free biscuits or alongside no-knead gluten-free bread for a cozy meal.
Tips for Success
- Don’t rush the rice: Wild rice takes time, but that long simmer is what releases the nutty flavor and chewy texture. Be patient, it’s worth it.
- Use a Dutch oven or heavy-bottom pot: This helps maintain even heat and avoid burning during long simmering.
- Balance the cream: Coconut milk adds richness but won’t overpower the savory elements. If you prefer a lighter soup, skip the thickener or add more broth.
- Reheat gently: Like gluten-free lasagna soup, this dish thickens overnight. Add a splash of water or broth when reheating to return it to a soupy consistency.
Delicious Variations
Here’s how you can customize this gluten free wild rice soup to keep things exciting every time you make it.
Dairy-Free & Vegan
Use vegetable broth and coconut or cashew milk. Skip the chicken or swap it for chickpeas or white beans. A handful of roasted veggies also adds extra flavor and color.
Protein Boost
For a filling dinner, stir in shredded turkey or chicken. Leftovers from Greek chicken bowls work beautifully here.
Veggie-Packed
Add mushrooms, zucchini, or bell pepper for more texture. A handful of spinach or kale at the end adds nutrients without overpowering the flavors.
Spicy Option
Add a pinch of red pepper flakes or a splash of hot sauce if you like heat. It contrasts beautifully with the creamy broth.
Storage and Meal Prep Tips
This recipe is a meal-prep champion. Make a big pot and enjoy it all week.
- Fridge: Store in an airtight container for up to 5 days. Reheat on the stove or microwave with a little water to loosen it.
- Freezer: Portion into individual containers and freeze for up to 2 months. Thaw overnight and reheat gently.
- Make Ahead: Cook the rice separately and combine with the soup base the day you plan to serve it to keep texture optimal.
Pair leftovers with easy gluten-free dinner recipes to create a full meal rotation that never gets boring.
Frequently Asked Questions
Can I use a wild rice blend instead of pure wild rice?
Yes, but keep in mind that blends often include white or brown rice, which cook faster. Adjust the cooking time accordingly.
How can I make this soup thicker?
Use more cornstarch or reduce the broth slightly. You can also blend a portion of the soup (without the rice) and stir it back in.
Is this recipe kid-friendly?
Absolutely! Omit the greens and add mild protein like shredded chicken. Kids usually enjoy the chewy texture of wild rice when paired with creamy broth.
What if I don’t like coconut milk?
Use cashew cream, almond milk, or a gluten-free oat milk for a similar effect. Avoid dairy if you’re keeping it gluten- and lactose-free.
Conclusion
This gluten free wild rice soup brings together everything you want in a fall comfort food: warmth, nourishment, and flavor. With its flexible ingredients and meal-prep-friendly nature, it’s no wonder it’s a reader favorite. It captures the heart of cold-season cooking, slow, simple, and deeply satisfying.
For more cozy ideas, you might love chicken noodle soup, sweet potato and black bean bowls, or roasted salmon with quinoa to round out your weekly menu.