Instant Pot Wild Rice Mushroom Soup (Vegan)
User Reviews
4.9
Instant Pot Wild Rice Mushroom Soup (Vegan)
Description
This vegan wild rice and mushroom soup cooks in an Instant Pot, starting with soaking cannellini beans briefly and layering them with wild rice, chopped onion, celery, carrots, garlic, mushrooms, and a flavorful bouquet garni made from bay leaves and thyme. Vegetable broth and water complete the liquid base.
After pressure cooking for 45 minutes, the bouquet garni is removed and the soup is thickened by whisking a slurry of plant-based milk and cornstarch or arrowroot powder into the hot soup, yielding a creamy texture without dairy. The mushrooms add depth and earthiness while wild rice contributes a chewy bite.
The soup serves well as a vegan main course, balancing protein from beans and a mix of vegetables for flavor and nourishment. It suits those seeking a plant-based option with a rich mouthfeel and filling grain.
Ingredients
- 1 yellow onion chopped, medium
- 3 carrot chopped
- 3 celery chopped, ribs
- 6 cloves garlic chopped
- 10 ounces mushroom sliced, mixed
- 8 ounces cannellini beans soaked for 15 minutes, dried
- 1 cup wild rice not a “wild rice blend”, uncooked
- 4 cups vegetable broth
- 2 1/2 cups water (or more vegetable broth)
- 2 teaspoons kosher salt plus more to taste
- black pepper freshly cracked, to taste
- bay leaves sage and rosemary, tied together in a bundle with kitchen twine (see the video for instructions, bouquet garni: 2 dried bay leaves + few sprigs fresh thyme
- thyme sage and rosemary, tied together in a bundle with kitchen twine (see the video for instructions, bouquet garni: 2 dried bay leaves + few sprigs fresh thyme
- 2 cups plant-based milk I used carton/drinking coconut milk; you could also use oat milk, cold, creamy
- 1/4 cup cornstarch or arrowroot powder
Instructions
- Soak the cannellini beans for 15 minutes in cool water while you prep the rest of the ingredients.
- Lightly grease the inner pot of the Instant Pot. This is optional but helps prevent the rice from sticking to the bottom and makes cleanup easier. If you are oil-free, skip this step.
- Place the onions, carrots, celery, garlic, mushrooms, soaked cannellini beans, wild rice, vegetable broth, water, 2 teaspoons kosher salt, black pepper to taste, and bouquet garni in the Instant Pot. Stir to combine.
- Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook (or Manual) setting at high pressure and set the cook time to 45 minutes.
- Once the 45-minute timer has completed and beeps, perform a quick pressure release by carefully switching the Pressure Release knob from Sealing to Venting. Open the pot and remove the bouquet garni.
- While the pressure is releasing, make the slurry: whisk together the plant-based milk and cornstarch or arrowroot powder, whisking well until no clumps remain.
- Select the Sauté setting. Once the soup is starting to boil, add the cornstarch or arrowroot slurry to the Instant Pot, along with a few pinches of kosher salt and stir well to incorporate. Heat for approximately 5 minutes, or until the soup has thickened (arrowroot powder takes less time to thicken). The soup will also thicken as it rests.
- If you want the soup to be extra creamy, run an immersion blender through about half of the soup (or transfer half of it to a stand blender) and roughly purée. Stir well so the unblended soup is incorporated into the blended soup.
- Store leftovers in an airtight container in the fridge for up to 5 days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 352 kcal
% Daily Value*
| Calories | 352kcal | 18% |
| Carbohydrates | 70g | 23% |
| Protein | 14g | 28% |
| Fat | 3g | 5% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 628mg | 26% |
| Potassium | 927mg | 20% |
| Fiber | 11g | 44% |
| Sugar | 11g | 22% |
| Vitamin A | 7786IU | 156% |
| Vitamin C | 7mg | 8% |
| Calcium | 147mg | 15% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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