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Vegan Mushroom and Wild Rice Soup Recipe

Top view of vegan mushroom and wild rice soup served with bread.

Many people believe that thick, creamy, and filling soups are out of bounds for those who eat vegan food. After all, how does one get the texture of cream in a soup without anything like heavy cream, butter or sour cream? Actually it is possible. This recipe uses blended riced cauliflower to provide the creamy texture that your family will love. 

Vegan Mushroom and Wild Rice Soup Recipe

April Freeman
With the heartiness of wild rice and the filling texture of mushrooms, our recipe for Vegan Mushroom and Wild Rice can give you all the satisfaction of a recipe made with real dairy products. However, this recipe is indeed a dairy free option. The secret to this creamy soup is in an unlikely ingredient that you might never guess–cauliflower. 
Prep Time 15 mins
Cook Time 35 mins
Total Time 50 mins
Cuisine American
Servings 4 Servings

Equipment

  • Dutch Oven
  • Pot
  • Tightly fitting lid
  • Mixing bowl
  • Stick Blender

Ingredients
  

  • 2 tbsp olive oil
  • ¼ cup diced onion
  • ½ cup diced carrots
  • 1 stalk celery diced
  • 8 oz mushrooms sliced
  • 1 tsp minced garlic
  • 1 bay leaves
  • ½ tsp dried rosemary
  • 1 tsp dried thyme
  • ¾ cup wild rice
  • 4 cups vegetable stock or water
  • 1 cup frozen kale
  • 1 ten oz package frozen riced cauliflower prepared according to package instructions
  • salt and black pepper to taste
  • 1 cup almond milk or another non-dairy milk of your choice

Instructions
 

  • In a large Dutch oven, heat the olive oil over medium heat. Add the onions, carrots, and the celery, stirring them to coat them in the oil.
  • Add a teaspoon of salt and a pinch of black pepper. Cook the veggies, stirring occasionally, until the vegetables begin to soften. This should take about 5 to 7 minutes.
  • Once the vegetables are fork tender, add the mushrooms, garlic, bay leaves, rosemary and the thyme. Cook these together for about 5 minutes, or until the mushrooms are soft. 
  • When everything is nice and soft, add the wild rice to the pot to toast. Do this by stirring it in with the veggies and coating it with olive oil for just about 2 or 3 minutes until it is lightly browned and fragrant.
  • Add the broth and reduce the heat under the pot to allow it to come to a simmer. 
  • Cover the pot with a tightly fitting lid and cook it for about 30 minutes or until the rice is tender. Remember the wild rice is much more fibrous and chewy than white rice, so it will not necessarily have the same texture as white rice when it is done. 
  • Add a bit of the broth and cooked riced cauliflower to a mixing bowl and use a stick blender to blend it until it is smooth. Pour this mixture back into the pot. 
  • Add the frozen kale to the soup, stirring to combine. Cook the soup until the kale is completely thawed and tender.
  • Stir in the almond milk and heat the soup through.
  • Serve the soup piping hot. 

Notes

Most people know that eating plant based foods is good for their health as well as the environment. However, for those who have spent their entire lives eating one particular way, making such a drastic shift is hard. After all, we all have particular food items that we love, that bring us comfort, and that make us feel satisfied. 
When you add to this the preferences of kids, shifting a whole family’s diet to include more plant based foods is even more challenging. After all, we all know how particular kids and teens can be about the things that they eat. Many parents may even give up on this endeavor without even trying. However, if you can slowly introduce plant based foods to your kids that are delicious, they may be more open to the idea. Trying new recipes, like this one for Vegan Mushroom and Wild Rice Soup, may slowly open your kids’ minds to the idea of a dietary shift.
While the ideal for many people is to eat an entirely plant based diet, any change at all in that direction is a good thing. Even swapping out one or two dinners per week is progress. Rather than setting the family up for failure by making huge changes in one fell swoop, it is often more practical to make a series of small changes over time. 
Recipes like this one for our Vegan Mushroom and Wild Rice Soup can be one step along the path to improving your health. This recipe is popular, not only with those who love eating plant based foods, but also, die hard omnivores will find it appealing. The wild rice and sautéed mushrooms make this recipe incredibly filling, the herbs give the soup the perfect seasoning, and the cauliflower will never be noticed, despite the fact that it is what gives the soup its creamy deliciousness. The kale adds a delightful texture and beautiful green color to the broth.
This recipe does take a bit of time to prepare, but most of that time is with the soup simmering on the stove. Wild rice does take a few minutes to cook, but once you get it started, you can leave it cooking and move on to doing other household chores while it simmers.
Keyword Recipe, Soup, Vegan Mushroom, Wild Rice

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Related to: Mushroom Recipes | Vegan Soup Recipes