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Hearty Vegan Vegetable Wild Rice Soup

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This vegan vegetable wild rice soup is loaded with flavor and oh-so-comforting. Hearty enough to make a meal of and easy enough for a weeknight, this healthy soup is guaranteed to warm you up!

Bowl of Vegetable Wild Rice Soup with water glass and blue pot in the background.

We’re heading into the coldest days of the year, and I for one am all about soup! I can’t get enough of it and find myself cooking big weekly batches of hearty soups for lunches and dinners.

Soup is delicious, can often be on the healthier side, and it’s great for meal prep (often being freezer-friendly!).

This vegan wild rice soup is a favorite that’s going right into heavy rotation. It’s delicious, satisfying, and versatile! You can have a cup of it on it’s own for a light lunch, pair it up with some crusty bread, or even add vegan sausage for a stick-to your-ribs winter dinner.

Let’s talk about how it’s made!

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What You’ll Need

  • Olive oil. Feel free to substitute another high-heat oil, such as avocado or canola oil, or leave it out and sauté the veggies in water for an oil-free version.
  • Onion.
  • Carrot.
  • Celery.
  • Garlic.
  • Vegetable broth. I used Better Than Bouillon in seasoned vegetable flavor, but use your favorite!
  • Wild rice.
  • Diced tomatoes. Use the canned variety that’s packed in juice.
  • Tomato paste.
  • Fresh rosemary. Dried rosemary can be substituted, but you’ll need to cut the amount down to a teaspoon.
  • Sweet potato. We’re using a fresh sweet potato of the conventional orange variety (sometimes labelled as yams in U.S. supermarkets). You could substitute another type of sweet potato, or even winter squash or a regular potato if you’d like.
  • Fresh kale. You can use another type of green if you’d like, but you might need to adjust the cook time — softer greens like spinach will cook much quicker than kale.
  • Salt & pepper.

How to Make Vegan Wild Rice Soup

The following is a detailed photo tutorial on how to make this dish. Scroll all the way down if you’d like to skip right to the recipe!

  • Heat your oil in a large pot, then add diced onion, carrots, and celery. Sweat the veggies for a few minutes, until they begin softening up, then add the garlic and continue cooking the mixture for about a minute.
  • Stir in the broth, wild rice, tomatoes, tomato paste, and rosemary. Crank up the heat and bring the mixture to a boil, then lower the heat and let it simmer for about 30 minutes.
Collage showing the first two steps for making Vegetable Wild Rice Soup.
  • Stir in diced sweet potato and let the soup continue simmering for about 15 minutes. By this point the sweet potato and wild rice should be starting to soften up.
  • Stir in chopped up fresh kale. Tip: You might need to add the kale a bit at a time and let each addition wilt before adding more.
  • Let the soup simmer for another 15 minutes or so. You can let it go longer if you prefer your wild rice and/or kale to be more tender. As you make this soup again and again you might find yourself adjusting the timing of adding different ingredients to suit your personal tastes — that’s just fine!
Collage showing the last two steps for making Vegetable Wild Rice Soup.
  • Take the pot off of the burner and season your soup with salt and pepper to taste.
Pot filled with Vegetable Wild Rice Soup.
  • Ladle your vegetable wild rice soup into bowls and dig in!
White wooden surface set with a blue pot, water glass, and bowl of Vegetable Wild Rice Soup.

Leftovers & Storage

Leftover wild rice vegetable soup will keep in a sealed container in the fridge for about 3 days, or in the freezer for about 3 months. The wild rice will continue to absorb water while you store the soup, so feel free to add more broth when reheating if needed.

Frequently Asked Questions

Is vegan wild rice soup gluten-free?

It is!

Do I need to peel the sweet potato?

No, but you certainly can if you prefer to.

Can I substitute white or brown rice for the wild rice?

You can, but you’ll need to make some adjustments because white and brown rice both cook quicker than wild rice. For brown rice, reduce the simmer time in step 5 to about 10 minutes. For white rice, skip step 5 altogether and add the sweet potato at the same time as the broth, tomatoes, rosemary, and rice.

More Hearty Vegan Soups

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Bowl of Vegetable Wild Rice Soup with water glass on the side.

Hearty Vegan Vegetable Wild Rice Soup

This vegan vegetable wild rice soup is loaded with flavor and oh-so-comforting. Hearty enough to make a meal of and easy enough for a weeknight, this healthy soup is guaranteed to warm you up!

Cook Time 1 hour 10 minutes
Total Time 1 hour 30 minutes

Ingredients

  • 2
    tablespoons
    olive oil
  • 1
    medium onion,
    diced
  • 2
    medium carrots,
    diced
  • 2
    celery stalks,
    diced
  • 4
    garlic cloves,
    minced
  • 7
    cups
    vegetable broth
  • ¾
    cup
    wild rice
  • 1
    (14 ounce or 400 gram) can
    diced tomatoes in juice
  • 2
    tablespoons
    tomato paste
  • 1
    tablespoon
    fresh rosemary,
    finely chopped
  • 1
    medium sweet potato,
    scrubbed and cut into ½-inch pieces
  • 3
    cups
    chopped fresh kale leaves,
    packed
  • Salt & pepper,
    to taste

Instructions

  1. Coat the bottom of a large pot with the oil and place it over medium heat.

  2. Add the onion, carrot, and celery. Sweat the veggies for about 5 minutes, until they begin to soften, stirring frequently.

  3. Add the garlic and sauté it with the veggies for about 1 minute, until it becomes very fragrant.

  4. Stir in the broth, wild rice, tomatoes, tomato paste, and rosemary. Raise the heat and bring the soup to a boil.

  5. Lower the heat and allow the soup to simmer for 30 minutes, stirring occasionally.

  6. Stir in the sweet potato and allow the soup to simmer for about 15 minutes more, until the wild rice is softening but not quite done.

  7. Stir in the kale and allow the soup to continue simmering for about 15 minutes more, or until the kale is wilted and the wild rice reaches your desired tenderness.

  8. Remove the pot from heat and season the soup with salt and pepper to taste.

  9. Ladle into bowls and serve.

Nutrition Facts

Hearty Vegan Vegetable Wild Rice Soup

Amount Per Serving (1.5 cups)

Calories 225
Calories from Fat 61

% Daily Value*

Fat 6.8g10%

Saturated Fat 1.2g6%

Sodium 941mg39%

Potassium 879mg25%

Carbohydrates 31.4g10%

Fiber 4.5g18%

Sugar 6.5g7%

Protein 11.3g23%

Calcium 92mg9%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.



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