Creamy Wild Rice Soup With Spinach & Mushrooms (Vegan)
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
Servings: 4
Calories: 237 kcal
Ingredients
- 3/4 cup wild rice
- 1 medium onion finely chopped
- 1 cup diced carrot
- 3/4 cup sliced celery
- 1-2 cloves garlic minced
- 1 tsp. curry powder
- 1 tsp. Italian herb mix
- 4-1/2 cups water
- 1 cup unsweetened soy milk or your choice of milk, but not coconut milk
- Salt to taste
- Black pepper to taste
- 2 Tbsp. olive oil plus more for drizzling
- 3-4 mushrooms thinly sliced (too many can cause slight bitterness)
- 1-2 handfuls spinach leaves (too much can make soup bitter)
Instructions
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To stock pot, add onion, carrot, celery and 2 tablespoons olive oil. Cook over medium heat, stirring to coat vegetables evenly.
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When oil has coated everything, add pinch of salt and continue cooking until onion becomes translucent and slightly soft.
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Add minced garlic and sauté about one minute, just until fragrant.
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To pot, add wild rice and stir about one minute to coat evenly with oil and aromatics. Sprinkle in curry powder and Italian herb mix, stirring briefly to release their aroma.
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Pour in water and remaining salt. Bring to boil, then skim off any foam that rises to surface. Reduce heat to low, cover and simmer for 35-45 minutes, until rice is tender and has opened.
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Stir in soy milk and heat gently until just below boiling. Turn off heat and season with salt and black pepper to taste.
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Using hand blender, roughly blend soup to slightly thicken it while keeping some texture. (Note: The small bits of rice and vegetables add richness and depth.)
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With heat off, add sliced mushrooms and spinach. Cover and let sit 2-3 minutes for vegetables to soften in the residual heat.
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Ladle into bowls and drizzle a little olive oil on top, if desired.
Recipe Notes
• When reheating, add a small amount of water to thin the soup to your preferred consistency.
• Use mushrooms and spinach sparingly. They should add aroma and color rather than dominate the flavor.
• Keeping the soup slightly coarse gives it a satisfying texture.
• Add soy milk or choice of milk only at the end.
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Nutrition Facts
Creamy Wild Rice Soup With Spinach & Mushrooms (Vegan)
Amount Per Serving
Calories 237
Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g5%
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Sodium 110mg5%
Potassium 581mg17%
Carbohydrates 33g11%
Fiber 5g20%
Sugar 4g4%
Protein 8g16%
Vitamin A 7003IU140%
Vitamin C 10mg12%
Calcium 158mg16%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.