Creamy Vegan Mushroom & Wild Rice Soup
Vegan Mushroom & Wild Rice Soup
Chewy wild rice, golden-seared mushrooms and sweet carrots in a silky cashew-cream broth — fully vegan, one pot, about an hour
This mushroom and wild rice soup is autumn in a bowl. Nutty wild rice simmers until tender-chewy, mushrooms seared golden bring deep savoriness, and a cashew-cream broth ties it all into pure comfort.
One pot, about an hour, and 10 g of plant protein per serving. It thickens overnight into something even better — make a big pot.
Why you'll love this wild rice soup
- Chewy, nutty wild rice — hearty enough for dinner
- Golden-seared mushrooms, never gray or soggy
- Silky cashew-cream broth, zero dairy
- 10g plant protein per serving from rice, beans and cashews
- One pot, mostly hands-off simmering
- Even better the next day — the ultimate batch soup
Health notes
- Wild rice: A whole grain with more protein and fiber than white rice — plus antioxidants.
- Mushrooms: B vitamins, selenium and a rare plant source of vitamin D.
- White beans: Creamy protein and fiber that melt into the broth.
- Carrots: Beta-carotene-rich sweetness that balances the earthy mushrooms.
- Thyme & garlic: Classic aromatics with well-studied anti-inflammatory properties.
Key element — cook the wild rice fully
Wild rice blends vary wildly in cooking time. Simmer until the grains are tender and starting to split open — taste, don't trust the clock. Undercooked wild rice is the one thing that can ruin this soup, and it's completely avoidable.
Ingredients
Mushrooms & vegetables
- 1 lb mixed mushrooms (cremini, shiitake, button), sliced
- 1 large yellow onion, diced
- 3 medium carrots, sliced into coins
- 2 ribs celery, diced
- 4 cloves garlic, minced
- 1 Tbsp fresh thyme leaves (or 1 tsp dried)
- 1 Tbsp olive oil
Wild rice & broth
- 1 cup wild rice blend, rinsed
- 6 cups vegetable broth
- 1 bay leaf
- 1 can (15 oz) white beans, drained and rinsed
Cream & seasonings
- ½ cup raw cashews, soaked 30 minutes in boiling water
- 2 Tbsp nutritional yeast
- 1 Tbsp tamari (or soy sauce)
- 1 Tbsp fresh lemon juice
- Salt and freshly cracked black pepper, to taste
- ¼ cup chopped fresh parsley, for garnish
- Crusty bread, for serving
Swaps
- Nut-free: Replace cashews with 1 cup full-fat coconut milk — stir in at the end.
- Brown rice: Use a brown rice blend instead — reduce simmering to 30 minutes.
- Greens: Stir in 2 handfuls of kale or spinach at the end until wilted.
- Gluten-free: Tamari is already gluten-free — just check the broth label.
Instructions
| 1 | Sear the mushrooms. Heat the olive oil in a large pot over medium-high until shimmering. Sear the mushrooms in two batches, undisturbed 3–4 minutes per side until deeply golden. Transfer to a plate. |
| 2 | Sauté the aromatics. In the same pot, cook the onion, carrots and celery 6–7 minutes until softened. Add the garlic and thyme and cook 1 minute until fragrant. |
| 3 | Simmer the rice. Stir in the rinsed wild rice blend, vegetable broth and bay leaf. Bring to a boil, then reduce to a gentle simmer 35–45 minutes until the rice is tender and grains are starting to split. Remove the bay leaf. |
| 4 | Blend the cream. Drain the cashews and blend with 1 cup of the hot broth until completely silky. Stir the cashew cream, nutritional yeast and tamari into the pot along with the white beans and seared mushrooms. |
| 5 | Season. Stir in the lemon juice. Taste and season generously with salt and plenty of cracked black pepper — wild rice needs bold seasoning. |
| 6 | Serve. Ladle into bowls, scatter with fresh parsley, and serve with crusty bread. The soup thickens as it sits — that's a feature. |
Pro tips
- Rinse the wild rice first — it removes dust and any bitter coating.
- Don't add the cashew cream until the rice is fully tender; it can slow the cooking.
- Taste the rice, don't trust the clock — blends range from 35 to 50 minutes.
- Leftovers thicken overnight — loosen with a splash of broth when reheating.
- Season boldly at the end; bland wild rice soup is almost always under-salted.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 320 |
| Protein | 10g |
| Net carbohydrates | 42g |
| Total carbohydrates | 48g |
| Fiber | 6g |
| Total fat | 12g |
| Sodium | 560mg |
Estimates based on wild rice blend, cashews, white beans, mushrooms and 6 cups vegetable broth. Exact macros vary with portions and brands.
Variations
Lemon herb
Double the lemon juice and add a handful of fresh dill — bright against the earthy rice.
Curry
Add 1 Tbsp curry powder with the garlic — golden, fragrant, warming.
White bean & kale
Double the beans and wilt in 2 handfuls of kale at the end — even heartier.
Mushroom barley
Swap the wild rice for pearl barley — chewier, maltier, same method.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Thickens overnight — better on day two |
| Freezer | Up to 3 months | Freeze before adding fresh parsley; thaw overnight in the fridge |
| Reheating | — | Warm gently with a splash of broth to loosen — don't boil the cashew cream |
FAQ
Test your knowledge
5 quick questions about this wild rice soup
1. Protein per serving?
2. Net carbs per serving?
3. How long does the whole recipe take?
4. What's the key to perfect wild rice in this soup?
5. What makes the broth creamy without dairy?
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