5 from 12 votes
Wild Rice Vegetable Soup
Wild Rice Vegetable Soup blends sautéed aromatic vegetables, diced tomatoes, wild rice, green beans, and kale into a hearty and textured broth. The long-simmered wild rice adds chewiness contrasting with tender vegetables. Herbs like basil lift the flavor, creating a nourishing soup that can be adapted with other fresh vegetables. It’s a comforting option with vibrant vegetable taste and substantial grains.
Prep Time
20 mins
Cook Time
50 mins
Total Time
1 hr 10 mins
Servings:
5
medium bowls
Calories:
173 kcal
Course:
Soup
Cuisine:
Vegan, gluten-free
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 5 medium bowls
Amount Per Serving
Calories 173
% 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.