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Creamy Butternut Squash and Wild Rice Soup (Vegan!)
4 from 12 votes

Creamy Butternut Squash and Wild Rice Soup (Vegan!)

This cozy soup is autumn in a bowl! It's thick, creamy, and utterly delicious. Made with healthy, wholesome, seasonal ingredients.

Prep Time
20 mins
Cook Time
55 mins
Total Time
1 hr 15 mins
Servings: 5
Calories: 282 kcal
Course: Main Course, Soup
Cuisine: Vegan, gluten-free

Ingredients

  • 1 yellow onion
  • 4-5 cloves garlic
  • 8 oz. mushrooms
  • 4 cups butternut squash (about 1 lb. cubed)
  • 4 cups vegetable broth
  • 2/3 cup wild rice
  • 3 cups Lacinato kale
  • 1 tsp. oregano dried
  • 1 Tbsp. rosemary fresh, chopped
For the cashew cream:
  • 3/4 cup cashews raw, soaked
  • 1 cup water
  • 1 Tbsp. tamari
  • 2 tsp. apple cider vinegar
  • 2 tsp. white miso
  • 2 tsp. cornstarch (optional, for extra-thick)

Instructions

    Cup of Yum
  1. Prepare veggies: Dice onion, mince garlic, and slice mushrooms. Peel and cube butternut squash.
  2. Prepare soup: In a large stockpot over medium-high heat, sauté onion for 7-8 minutes. (I use 3 Tbsp. veggie broth/water for no-oil sauté method, adding more as needed.) When onion is translucent, add garlic and dried oregano. Stir and sauté 1 minute. Add mushrooms, butternut squash, vegetable broth, and wild rice (rinsed and drained). Bring to a light boil. Then reduce heat, cover, and simmer for 45 minutes.
  3. Chop greens: Roughly chop kale, large stems removed. Finely chop rosemary. Set aside. (I also use this time to quick-soak the cashews* for the sauce.)
  4. Make cashew cream: Towards the end of simmering time, add all cashew cream ingredients to a high-speed blender. (I use a NutriBullet.) Blend for 20-30 seconds until smooth.
  5. Combine: When wild rice is tender, add cashew cream, kale, and fresh rosemary. Simmer 5 minutes to combine. Serve warm. Salt & pepper to taste before serving.

Notes

  • *Soaking cashews: Before blending, "quick-soak" the cashews: Place cashews in a heat-safe bowl and carefully add hot/boiling water until cashews are covered. Let sit for about 10-15 minutes. Then rinse and drain before using. (Or soak the cashews in room temperature water for at least 4-6 hours or overnight instead.)
  • Nut-free: Substitute the cashews in the cream sauce with one cup cooked white beans (such as navy beans, cannellini beans, or great northern).
  • Recipe inspired by Gimme Some Oven.

Nutrition Information

Calories 282kcal (14%) Carbohydrates 44g (15%) Protein 11g (22%) Fat 9g (14%) Saturated Fat 2g (10%) Polyunsaturated Fat 2g (12%) Monounsaturated Fat 5g (25%) Potassium 865mg (18%) Fiber 6g (24%) Sugar 8g (16%) Vitamin A 13590IU (272%) Vitamin C 39mg (43%) Calcium 119mg (12%) Iron 3mg (17%)

Nutrition Facts

Serving: 5 Serving

Amount Per Serving

Calories 282

% Daily Value*

Calories 282kcal 14%
Carbohydrates 44g 15%
Protein 11g 22%
Fat 9g 14%
Saturated Fat 2g 10%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 5g 25%
Potassium 865mg 18%
Fiber 6g 24%
Sugar 8g 16%
Vitamin A 13590IU 272%
Vitamin C 39mg 43%
Calcium 119mg 12%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.