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a hand taking one white bowl of wild rice and mushroom soup
Soups & Stews

Vegan Wild Rice and Mushroom Soup (no cream)

Try this vegan wild rice and mushroom soup for a hearty and warming dinner. This flavorful healthy mushroom soup recipe is made without cream.

Prep: 30 Minutes
Cook: 90 Minutes
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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 flavorful healthy mushroom soup recipe is made without cream.

a hand taking one white bowl of wild rice and mushroom soup

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.

two white bowls with Wild Rice and Mushroom soup and pieces of sourdough toast.
vegan wild rice and mushroom soup in white bowls with pieces of sourdough toast
vegan wild rice and mushroom soup in white bowls with pieces of sourdough toast

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.
two white bowls of healthy mushroom soup with wild rice and beans
two white bowls of healthy mushroom soup with wild rice and beans

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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a hand taking one white bowl of wild rice and mushroom soup
Soups & Stews

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

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.

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

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! 

Did you make this recipe?

Please leave a 5-star review below if you loved it! Tag @cultured.guru on Instagram

 

Nutrition information is auto-calculated and estimated as close as possible. We are not responsible for any errors. We have tested the recipe for accuracy, but your results may vary.

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Kaitlynn Fenley Author, Educator, Food Microbiologist
Kaitlynn is a food microbiologist and fermentation expert teaching people how to ferment foods and drinks at home.
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  1. anlsie
    02|22|2020

    Can I do this in a crockpot? adding the rice at the last minute?

    Reply
    1. Kaitlynn Fenley
      02|25|2020

      Absolutely!

      Reply
  2. Lou Daigle
    12|04|2020

    This is a very nice soup with lots of bold flavor especially the second day when I reheated the left overs! I substituted Jasmine Brown Rice because I had that on hand. I also substituted Soy Sauce for the Miso Paste. Miso Paste is something I’ve never tried before so I’m not sure if I want to buy it for just this one recipe. Maybe as I get more experienced with plant-based cooking I’ll find some other uses for it. Anyhow, this recipe is definitely a keeper for us!

    Reply

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#jalapeño #sauerkraut #fermentation
feeling anxious 👉 fermented pickles Recent res feeling anxious 👉 fermented pickles

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Simply put, a higher proportion of GABA-producing microbes in the gut leads to better mental health and a much lower risk of neurodegenerative diseases like Alzheimer’s, dementia, and Parkinson’s.

Interestingly, much of the GABA found in our bloodstream comes from both our gut microbiome and the food we eat. Studies have identified GABA-producing bacteria in the human gut, including Lactobacillus, Bifidobacterium, and Bacteroides, as well as in fermented foods, such as Lactobacillus, Streptococcus, Leuconostoc, and Weisella. These microorganisms are now being researched for their potential as probiotic therapies to support mental health and combat neurodegenerative diseases.

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