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–+ servings
Close-up of gluten free wild rice soup in creamy broth

Creamy Wild Rice Vegetable Soup

sam
A cozy fall favorite, this creamy wild rice vegetable soup is gluten-free, dairy-optional, and deeply satisfying. With hearty vegetables, aromatic herbs, and nutty wild rice, it's perfect for meal prep or weeknight dinners.
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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Course Soup
Cuisine American
Servings 6 bowls
Calories 290 kcal

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

Use full-fat coconut milk or cashew cream for a creamy base. Add shredded chicken or turkey for protein, or white beans for a vegan version. For best texture, add leafy greens near the end of cooking. The soup thickens in the fridge, so add broth or water when reheating. Great for freezing and batch prep!

Nutrition

Calories: 290kcalCarbohydrates: 30gProtein: 10gFat: 16gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 570mgPotassium: 610mgFiber: 4gSugar: 4gVitamin A: 8500IUVitamin C: 12mgCalcium: 60mgIron: 2.5mg
Keyword creamy soup, fall soup, gluten-free soup, vegetable soup, wild rice soup
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