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5 from 3 votes
Bowl of Vegetable Wild Rice Soup with water glass on the side.
Hearty Vegan Vegetable Wild Rice Soup
Prep Time
20 mins
Cook Time
1 hr 10 mins
Total Time
1 hr 30 mins
 

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!

Course: Soup
Cuisine: American
Servings: 6
Calories: 225 kcal
Author: Alissa Saenz
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.