Wild Rice Vegetable Soup
User Reviews
5
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Prep Time
20 mins
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Cook Time
50 mins
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Total Time
1 hr 10 mins
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Servings
5 medium bowls
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Calories
173 kcal
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Course
Soup
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Cuisine
Vegan, gluten-free
Wild Rice Vegetable Soup
Description
Wild Rice Vegetable Soup begins with sautéing diced onion in a bit of water or broth to soften without oil, followed by adding chopped carrots, mushrooms, minced garlic, and dried basil. These ingredients soften together briefly before adding vegetable broth, canned diced tomatoes, rinsed wild rice, and green beans. The soup is brought to a gentle boil, then covered and simmered for 45 to 50 minutes, allowing the wild rice to tenderize while blending with the vegetables. Fresh or frozen kale is stirred in at the end and wilted without overcooking to preserve texture and color.
The resulting soup combines the earthiness of mushrooms and carrots with the acidity of tomatoes and the herbal notes from basil. The wild rice provides a chewy contrast that makes the soup filling. Green beans and kale add fresh green ingredients and subtle bitterness, balancing richness. This soup can be served as a wholesome lunch or a light dinner, pairing well with crusty bread or a simple side salad.
For best serving, stir before ladling since the wild rice tends to settle at the bottom. The recipe is flexible for adding other vegetables like celery or bell peppers depending on preference. Cooking the green beans toward the end can keep them crisp and bright. Leftovers store well and reheat thoroughly due to the substantial grains and broth base.
Ingredients
- 1 yellow onion
- 3 cloves garlic
- 2 carrot medium
- 8 oz. mushrooms
- 15 oz. diced tomatoes or fire-roasted, canned
- 6 cups vegetable broth (or 4 cups broth +2 cups water)
- 3/4 cup wild rice
- 2 cups green beans fresh or frozen, cut
- 2 cups kale or spinach
- 1 1/2 tsp. basil or oregano, smoked paprika, etc, dried
Instructions
- Dice onion.
- In a large stockpot over medium-high heat, sauté onion for 7-8 minutes. (I use 3 Tbsp. water/broth for no-oil sauté method, adding more as needed.)
- Meanwhile, dice carrot. Slice mushrooms. Mince garlic.
- Add carrots, mushrooms, garlic, and dried herbs to pot. Stir and sauté 1 minute.
- Add broth, diced tomatoes, green beans*, and wild rice (rinsed and drained). Increase heat and bring to a light boil.
- Cover, reduce heat to simmer, and cook for 45-50 minutes or until rice is tender.
- Roughly chop kale (or spinach) and stir in during the last few minutes. Salt/pepper to taste.
Notes
- Add green beans at the end of cooking (last 5 minutes) to keep them crisp and fresh.
- Consider other vegetable additions such as celery, bell pepper, zucchini, cabbage, potato, peas, corn, or beans for variety.
- Stir the soup well before serving as the wild rice tends to settle at the bottom of the pot.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5medium bowls
Amount Per Serving
Calories 173 kcal
% Daily Value*
| Calories | 173kcal | 9% |
| Carbohydrates | 37g | 12% |
| Protein | 8g | 16% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Potassium | 756mg | 16% |
| Fiber | 5g | 20% |
| Sugar | 9g | 18% |
| Vitamin A | 7765IU | 155% |
| Vitamin C | 50mg | 56% |
| Calcium | 112mg | 11% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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