This oil-free, plant-based recipe for Cozy Wild Rice Mushroom Soup is a warm bowl of comfort. Hearty mushrooms, sweet potatoes, and kale combine with wild rice for a deliciously, satisfying vegan meal. This is a one-pot wonder that you’ll crave when the weather gets cold.
If you like this recipe, you’ll also like: Mushroom Leek Barley Soup, Italian Winter Vegetable Barley Soup, Brothy Mushroom Tofu Soup with Ginger and Garlic, and Farro Italian Vegetable Soup.
What is Wild Rice?
Contrary to what the name suggests, wild rice isn’t actually rice. Wild rice is a semi-aquatic grass native to North America’s Great Lakes region. Unlike white rice, wild rice has a firmer texture and nutty flavor. A hearty grain, it requires longer cooking times and holds up well as a satisfying plant-based option in soups, side dishes, and stuffings.
Watch this Video to Learn More About Wild Rice:
What is Wild Rice Blend?
For this recipe, I recommend using a Wild Rice Blend, like the one from Lundberg Farms. This combines wild rice with other whole grain rices, including brown rice and black rice. The combination of different textures and lengths of rice creates an interesting and satisfying eating experience. I recommend keeping a bag of Wild Rice Blend on-hand in your pantry as a delicious addition to your whole grain, plant-based repertoire.
How to Use a Mixture of Mushrooms
This plant-based recipe for Wild Rice Mushroom Soup calls for your favorite types of mushrooms. Now, while you could go with a traditional white button or brown cremini mushrooms, you can also explore other varieties. This is a great vegan opportunity to use shiitake, clamshell, King Trumpet, oyster, porcini, and even morel mushroom. Some groceries even sell a variety pack that just begs for a delicious mushroom-centric recipe.
This recipe calls for 2 cups of mushrooms, or, about 8 ounces. I like using a combination of Portobello, cremini, and white button. However, you can mix and match with whatever varieties you might find. For a helpful breakdown of the many mushroom varieties out there, check out this helpful post at Food and Wine.
What is a Healthy Italian Seasoning Mix?
A key ingredient to creating the flavorful broth in this recipe is a high-quality herb seasoning mix. I love the Braggs Salt-Free 24 Herbs and Spices Sprinkle Mix. I’ll use this in soups like this one, as well as seasoning Marinated Mushrooms, Minestrone Soup, or just sprinkling over my 10-Minute Italian Lentil Bowl. No matter what brand you choose, make sure it is salt-free. Lots of these spice blends can be really high in sodium (and really low on natural, healthy ingredients).
Chef Katie’s Plant-Based Tips
Mushroom Varieties: You can use any variety of mixed mushrooms in this recipe. Woodsier varieties like oyster and porcini will add richer flavor. Trumpet, Lion’s Mane, and Puffball can be cut into big chunks for big, hearty texture. Shiitake and enoki would add an Asian twist.
Other Grain Options: It’s easy to swap out the wild rice blend in this recipe for another hearty whole grain. Barley, Farro, and short grain brown rice all work well. Be sure to check the package for cooking times and adjust this recipe as needed.
Vegan Bouillon Cubes: For adding flavor to plant-based soups, stews, braises, and sauces, I always keep a few of the Edward and Sons vegan bullion cubes on hand. They come in Beef, Chick’n, and Low-Sodium Veggie flavors. Plus, it’s easy to keep a few in your pantry.
Cozy Plant-Based Wild Rice Mushroom Soup
Print Recipe- Medium
- Servings: 6
- Ready In: 1 hour
- Yield: about 10 cups soup
Cozy Plant-Based Wild Rice Mushroom Soup
Ingredients
- ½ onion peeled and diced
- 1 carrot diced
- 1 rib celery diced
- 2 cups about 8 ounces cremini or mixed mushrooms, quartered
- 3 cloves garlic minced
- 1 1/2 tablespoon Italian Seasoning like the Bragg’s 24 Herbs Mix
- ½ cup wild rice*
- 1 low-sodium vegetable bouillon cube + 4 cups water or 4 cups vegetable stock
- 1 small sweet potato peeled and diced
- 2 cups lacinato kale roughly chopped
Instructions
- Preheat a medium pot over medium heat. Add the diced onion, carrot, celery, and mushrooms. Cook, with the lid on, for about 7-10 minutes, until the mushrooms have released most of their liquid and are brown. Stir every 1-2 minutes to prevent sticking. You can prepare your other ingredients at this time.
- After the mirepoix and mushrooms have browned slightly, add the garlic and 24 Herbs Italian Seasoning. Cover and cook 1 minute, until aromatic.
- Add the wild rice, bouillon cube, and water (or the 4 cups of vegetable stock). Use a firm spatula or wooden spoon to scrape up anything that might be stuck to the bottom of the pot.
- Cover, bring to a boil, and reduce to simmer. Simmer 30 minutes.
- After 30 minutes, add the diced sweet potato and chopped kale. Cover and cook another 15-20 minutes, until the rice and sweet potato are tender.
Nutrition Facts
Nutrition info per serving (1/6 recipe = about 1 2/3 cup soup)
| Nutrition Facts | |
|---|---|
| Servings 6.0 | |
| Amount Per Serving | |
| calories 153 | |
| % Daily Value * | |
| Total Fat 1 g | 1 % |
| Saturated Fat 0 g | 1 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 98 mg | 4 % |
| Potassium 927 mg | 26 % |
| Total Carbohydrate 33 g | 11 % |
| Dietary Fiber 6 g | 24 % |
| Sugars 8 g | |
| Protein 7 g | 13 % |
| Vitamin A | 350 % |
| Vitamin C | 48 % |
| Calcium | 7 % |
| Iron | 9 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they bee | |
Shopping and Gear List
- Lundberg, Gourmet Blends, Wild Blend Rice
- Bragg Sprinkle Herbs and Spices – Salt Free Seasoning
- Simply Organic Bay Leaf Certified Organic
- Simple Girl Dry Bouillon Base
- Edward & Sons Low Sodium Veggie Bouillon Cubes
Discover more from Plants-Rule
Subscribe to get the latest posts sent to your email.
