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!
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.
- 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!
- Take the pot off of the burner and season your soup with salt and pepper to taste.
- Ladle your vegetable wild rice soup into bowls and dig in!
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
It is!
No, but you certainly can if you prefer to.
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
- Classic Lentil Soup
- Vegan Chicken & Rice Soup
- Smoky Navy Bean Soup
- Vegan Lasagna Soup
- Creamy Mushroom Wild Rice Soup
Like this recipe? If so, please stop back and leave me a review and rating below if you try it! Also be sure to follow me on Facebook, Pinterest or Instagram, or subscribe to my newsletter for more recipes like this one!
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!
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
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Coat the bottom of a large pot with the oil and place it over medium heat.
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Add the onion, carrot, and celery. Sweat the veggies for about 5 minutes, until they begin to soften, stirring frequently.
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Add the garlic and sauté it with the veggies for about 1 minute, until it becomes very fragrant.
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Stir in the broth, wild rice, tomatoes, tomato paste, and rosemary. Raise the heat and bring the soup to a boil.
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Lower the heat and allow the soup to simmer for 30 minutes, stirring occasionally.
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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.
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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.
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Remove the pot from heat and season the soup with salt and pepper to taste.
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Ladle into bowls and serve.
Lovely recipe and pinned this post!
Wow Alisa,
Made the soup to the letter. It's delicious.
Another one of your recipes for keeps! Thanks!
How is it possible for this soup to contain 39% of daily recommended sodium intake?! The tomato paste I used has 2%, the tomatoes have 1% and the stock has 15%. Am looking forward to tasting as it is simmering on the stove atm
Most of it comes from the broth, but it will vary depending on what brand you use. Here's a link to the calculator I use - you could try plugging in the specific brands that you're cooking with to see if it changes the nutrition: https://www.verywellfit.com/recipe-nutrition-analyzer-4157076 I hope you enjoyed the soup!