Vegan Wild Rice and Mushroom Soup (no cream)

Vegan Wild Rice and Mushroom Soup

My wild rice and mushroom soup is not creamy like most recipes. I prefer my mushroom soup to be brothy and more like chicken noodle soup, but with mushrooms and rice instead. I love making soup because throwing all your ingredients in one pot is so easy. There’s no need for many dishes, and the clean-up is simple. I cook the rice in my instant pot before it goes in the soup for this recipe. So this isn’t a one-pot meal, but clean up is still simple.

Mushroom and Wild Rice Soup No Cream

Here’s a layout of the ingredients I used. However, you can switch things up! Feel free to use any type of rice, barley, or farro instead of wild rice. You can also add any kind of mushroom you like.

• Wild Rice: I used organic wild rice from the bulk section at Whole Foods. This recipe is wonderful with any type of grain though. You can use quinoa, brown rice, or barley.
• Mushrooms: Here we used cremini mushrooms, but any type of mushroom will work!
• Vegetable Broth: We use vegetable broth to keep this recipe vegan, but this soup is divine with beef broth.
• White Beans: To add a little protein to this hearty soup, we added in canned white beans. Any bean will do though. If you aren’t vegan you can add in some cooked rotisserie chicken, cooked stew meat, or venison.
• Fermented vegetables: in this recipe, I use sauerkraut, fermented jalapenos, and fermented garlic. Using fermented ingredients in soups greatly enhances the flavor.

Healthy Wild rice and Mushroom Soup

Here are some things you can do to customize this soup:

• Use whatever beans you want. I also love to use chickpeas in this soup. I think red beans would also be a good choice.
• Try different mushrooms! this is a fun way to change up this soup. Try oyster mushrooms or shiitake.
• You can use different types of rice in this recipe too. I think mixed wild rice is the best but you can use Canadian wild rice or brown rice. Just cook the rice according to the directions before you add it to the soup.

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Vegan Wild Rice and Mushroom Soup (no cream)

Try this vegan wild rice and mushroom soup for a hearty and warming dinner this winter. This healthy mushroom soup recipe contains no cream, but has lots of delicious brothy flavor.

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• Prep: 30 Minutes
• Cook: 90 Minutes
• Total Time: 2 Hours

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Ingredients

• 3 tbsp olive oil, divided
• 1 cup green onions, chopped
• 2 tbsp fermented garlic, finely minced
• 1 tbsp fermented hot peppers, finely minced
• 1 cup celery, finely minced
• 1/4 cup fermented sauerkraut, finely minced
• 16 oz cremini mushrooms, sliced
• 8 oz baby portobello mushrooms, sliced
• 2 cups wild rice cooked
• 6 cups vegetable broth
• 1 (15-ounce) can cannellini beans, drained
• ¼ cup chopped fresh parsley
• 1 ½ tbsp fresh thyme
• 2 bay leaves
• Sea salt to taste

Instructions

1. Heat 1 tablespoon of olive oil in a large pot over medium-high heat. Add mushrooms and sauté, stirring often, until mushrooms are softened and lightly browned (about 5-8 minutes).
2. Add 2 tablespoons or so of broth to deglaze the pot. Transfer mushrooms to a bowl and set them aside.
3. Add the remaining 2 tablespoons of oil to the pot along with onion, garlic, celery, hot peppers, and sauerkraut, and continue cooking for 5 minutes.
4. Stir in the cooked rice, then add in broth, parsley, thyme, and bay leaves.
5. Bring soup to a simmer, add in the cooked mushrooms and drained beans, and cover. Simmer for 10 to 15 minutes, stirring occasionally.

Notes

I love customizing this recipe by adding in spinach and kale sometimes too! 

Kaitlynn Fenley Food Microbiologist and Fermentation Specialist

Kaitlynn is a Food Microbiologist and FSPCA-certified fermentation specialist. An alumna of the LSU College of Science, she combines her academic background in microbiology with her Cajun heritage to create safe and delicious recipes.

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