Vegan Wild Rice and Mushroom Soup

Here’s a delicious Vegan Wild Rice and Mushroom Soup recipe that’s both hearty and suitable for vegans:


For the Soup:

  • 1 cup wild rice blend
  • 8 cups vegetable broth
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 8 oz (about 2 cups) cremini or button mushrooms, sliced
  • 8 oz (about 2 cups) shiitake mushrooms, sliced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • Salt and pepper to taste
  • 1 cup unsweetened almond milk or other non-dairy milk
  • 2 tablespoons nutritional yeast (optional, for added flavor)
  • Fresh parsley, for garnish (optional)


  1. Cook the Wild Rice:
    • Rinse the wild rice blend under cold water and drain.
    • In a large pot, bring 4 cups of vegetable broth to a boil. Add the rinsed wild rice blend and reduce heat to a simmer.
    • Cover and cook for about 45-55 minutes, or until the rice is tender but still slightly chewy. Drain any excess liquid and set the cooked rice aside.
  2. Sauté the Vegetables:
    • In a large soup pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrots, and celery. Sauté for 5-7 minutes until the vegetables are softened.
  3. Add the Mushrooms and Herbs:
    • Add the sliced cremini/button and shiitake mushrooms to the pot. Sauté for another 5-7 minutes until the mushrooms start to release their moisture and brown slightly.
    • Stir in the dried thyme and rosemary, and season with salt and pepper to taste.
  4. Simmer the Soup:
    • Pour in the cooked wild rice and the remaining 4 cups of vegetable broth. Bring the soup to a simmer, then reduce heat, cover, and let it simmer for about 20-25 minutes to allow the flavors to meld together.
  5. Add Non-Dairy Milk and Nutritional Yeast:
    • Stir in the unsweetened almond milk (or other non-dairy milk of your choice) to the soup. Add nutritional yeast for an extra layer of flavor, if desired. Let the soup simmer for an additional 5-10 minutes.
  6. Adjust Seasoning and Serve:
    • Taste the soup and adjust the seasoning with more salt and pepper, if needed.
    • Ladle the vegan wild rice and mushroom soup into bowls, garnish with fresh parsley (if desired), and serve hot.

Enjoy your homemade Vegan Wild Rice and Mushroom Soup! It’s perfect for a comforting and nutritious meal.

Here’s an approximate breakdown of the nutritional values for a serving of this Vegan Wild Rice and Mushroom Soup, based on the ingredients and quantities provided in the recipe. Please note that these values are approximate and can vary based on the specific brands and ingredients you use:

  • Calories: Approximately 250-300 calories per serving (this can vary depending on serving size and specific ingredients).
  • Protein: About 7-10 grams per serving, primarily from wild rice, mushrooms, and almond milk.
  • Carbohydrates: Around 45-50 grams per serving, mainly from wild rice and vegetables.
  • Dietary Fiber: Roughly 5-7 grams per serving, primarily from wild rice and vegetables. Fiber is essential for digestive health.
  • Fat: Approximately 5-7 grams per serving, primarily from the olive oil used for sautéing and any naturally occurring fats in the mushrooms.
  • Sodium: The sodium content can vary based on the type of vegetable broth and the amount of added salt. It’s important to choose a low-sodium vegetable broth if you want to keep the sodium content lower.
  • Vitamins and Minerals: This soup is a good source of various vitamins and minerals, especially vitamins A and C, as well as essential minerals like potassium and selenium, which are found in the vegetables and mushrooms.
  • Nutritional Yeast (optional): Nutritional yeast adds extra flavor and is a source of vitamins, particularly B vitamins, and protein. If you add it, it will contribute a small amount of additional protein and nutrients to the soup.

Please keep in mind that these values are estimates and can vary depending on factors such as portion size and specific brands of ingredients used. If you have specific dietary requirements or are concerned about certain nutrients, it’s a good idea to use a nutrition calculator or consult with a registered dietitian for more precise information based on your ingredients and serving sizes.

Leave a Reply

Your email address will not be published. Required fields are marked *

You’ll also love

if (is_single()) { echo '
'; }