5.0 from 6 votes
Vegan Wild Rice Soup With Jackfruit
Creamy vegan wild rice soup with jackfruit! Thick, filling and satisfying, this soup is made with no dairy, no nuts, and no coconut milk, making it a super easy dinner that's lower in fat. Gluten-free and oil-free.
Cook Time
1 hr
Total Time
1 hr
Servings: 6
Calories: 247 kcal
Course:
Main Course
Cuisine:
Vegan
Ingredients
For the soup
- 1 medium onion chopped
- 2 cloves garlic minced
- 1 large carrot peeled and chopped
- 1 medium red bell pepper chopped
- 2 ribs celery chopped
- 1 ½ cups button mushrooms chopped
- 1 can jackfruit (400g) drained and rinsed
- 1 tsp cumin
- 1 tsp onion granules
- 1 cup wild rice uncooked
- 1 large sweet potato (around 1lb/500g)
- 5 cups vegetable stock (vegetable broth)
- 3 tbsp tamari
- 2 cups kale de-stemmed and chopped
- Salt, to taste
For the cream
- 2 ¼ cups plant based milk unsweetened
- ½ cup buckwheat flour
Instructions
- Sauté the onion and the garlic in a non-stick saucepan for around 3-4 minutes, until fragrant.
- Add the carrots, red bell pepper, celery and mushrooms. Continue to sauté, adding a splash of water if necessary, for a further 3-4 minutes, until the vegetables soften.
- Add the jackfruit, cumin and onion granules, stirring for 2 minutes to coat.
- Add the wild rice and the sweet potato, also pouring in the vegetable stock. Bring to a boil, then simmer uncovered over a medium heat for around 45 minutes, until the rice is tender. Add more vegetable stock if necessary.
- Around 10 minutes before the end of the cooking process, prepare the cream. Add the flour and around ¼ cup of the plant based milk to a non-stick frying pan and stir for a minute to combine. Then, pour in the rest of the milk and whisk until the cream thickens. This should take around 5 minutes.
- Transfer the cream to the saucepan and stir it in to combine together with the tamari and kale. Continue stirring until the kale wilts. Season to taste with more salt if necessary before serving.
Cup of Yum
Nutrition Information
Calories
247kcal
(12%)
Carbohydrates
50g
(17%)
Protein
10g
(20%)
Fat
2g
(3%)
Saturated Fat
1g
(5%)
Sodium
1473mg
(61%)
Potassium
715mg
(20%)
Fiber
6g
(24%)
Sugar
8g
(16%)
Vitamin A
13373IU
(267%)
Vitamin C
57mg
(63%)
Calcium
193mg
(19%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 247
% Daily Value*
| Calories | 247kcal | 12% |
| Carbohydrates | 50g | 17% |
| Protein | 10g | 20% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Sodium | 1473mg | 61% |
| Potassium | 715mg | 15% |
| Fiber | 6g | 24% |
| Sugar | 8g | 16% |
| Vitamin A | 13373IU | 267% |
| Vitamin C | 57mg | 63% |
| Calcium | 193mg | 19% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.