Creamy wild rice with kale and mushrooms

Healthy Creamy Wild Rice Soup Recipe

A Gal Pal passed this recipe along to me. It’s full of veggies and sits in a chicken broth. 

Unlike the typical creamy chicken and wild rice soup that usually calls for ingredients like chicken, chicken broth, and heavy cream, this version takes a different approach. At its essence, traditional wild rice soup consists of a delightful blend of autumn vegetables and rice, making it easy to envision a vegetarian twist. 

  • Creamy wild rice with kale and mushrooms

    Healthy Creamy Wild Rice Soup Recipe

    Yield: 4
    Prep Time: 10 minutes
    Cook Time: 35 minutes
    Total Time: 45 minutes

    My Gal Pal passed this recipe onto me and I love it.

    For those days when you simply crave the comfort of your coziest sweater and the allure of a comfy couch, turn to this luscious wild rice soup. In my opinion, it epitomizes the ideal comfort food. It's both creamy and snug while remaining truly nourishing.

    This vibrant autumn vegetables like carrots, celery, and mushrooms, and the nutty wild rice and white beans infuse the soup it with hearty goodness.

    I love t1velvety broth. Surprisingly, it doesn't harbor any heavy cream or dairy. Instead, it's a wholesome and flavorful fusion of white beans, cashews, almond milk, and white miso paste. It may not adhere to tradition, but you'll find yourself reaching for a second bowl before you know it.


    • Creamy base
    • 1 cup unsweetened almond milk
    • ⅓ cup raw cashews
    • ¼ cup cooked cannellini beans, drained and rinsed
    • 2 tablespoons white miso paste
    • 2 teaspoons Dijon mustard
    • Soup
    • 2 tablespoons extra-virgin olive oil
    • 1 bunch scallions, white and light green parts, chopped
    • 1 celery stalk, chopped
    • 1 large carrot, chopped
    • 8 ounces cremini mushrooms, sliced
    • 1 teaspoon sea salt
    • 4 garlic cloves, minced
    • 2 tablespoons minced rosemary
    • 1 bunch of thyme, bundled
    • 1¼ cups cooked cannellini beans, drained and rinsed
    • ½ teaspoon freshly ground black pepper, more for serving
    • 4 cups water
    • 1 cup cooked wild rice
    • 1 to 2 tablespoons fresh lemon juice
    • 4 cups chopped kale
    • Chopped parsley for garnish, optional
    • Pinches of red pepper flakes, optional


    1. Here is how to make this delish soup:
    2. Make the creamy base: Place the almond milk, cashews, white beans, miso paste, and Dijon mustard in a blender and process until smooth. Set aside.
    3. Make the soup: Heat the olive oil in a medium-large Dutch oven or large pot over medium heat. Add the scallions, celery, carrot, mushrooms, and salt and stir. Cook, stirring occasionally, until the mushrooms are tender, 8 to 10 minutes.
    4. Add the garlic, rosemary, thyme, cannellini beans, pepper, and water and stir. Cover and simmer for 20 minutes.
    5. Remove the thyme bundle and stir in the cashew mixture, rice, 1 tablespoon lemon juice, and kale. Simmer over low heat until the kale is wilted, about 5 minutes. Season to taste and serve with more lemon juice, parsley and pinches of red pepper flakes, if desired.

 Wild rice: I adore its nutty taste when combined with the savory broth and hearty fall veggies.

  • White beans: Some are blended to create a creamy base for the soup, while the rest are left whole. They provide ample plant-based protein, so no chicken is required.
  • Cashews and almond milk: These combine with the white beans to produce the soup’s delightful creamy consistency.
  • Miso paste and Dijon mustard: Although unconventional, they truly elevate the recipe by introducing a savory, umami flavor to the lightly creamy broth.
  • A variety of vegetables: Scallions, mushrooms, celery, carrots, garlic, and kale all come together in this creamy wild rice soup. The kale adds a vibrant burst of freshness, while the other veggies enrich the soup’s rich, savory taste.
  • Fresh rosemary and thyme: Their warm and cozy flavors make this wild rice soup a perfect fit for the fall season.
  • Lemon juice: To add a touch of brightness to the entire dish.





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