description
Struggling to cook healthy meals at home? Forks Meal Planner is here to help. Sign up now!

This chowder-style soup showcases the hearty, nutty goodness of wild rice. The dark brown grains are gluten-free, rich in nutrients, and native to North America, where they’re harvested in early fall. Cooking the rice in the soup broth helps meld the flavors in the recipe, though it means you may have to thin the soup with more broth before thickening it with the flours, since the rice may absorb a lot of the liquid. Serve with an arugula, watercress, or spinach salad.

Bowl of Creamy Wild Rice Soup

By Carla Christian,

Add to meal planner
108 Shares

Ingredients

  • 4 cups vegetable stock
  • 1 (8-ounce) package button mushrooms, trimmed and quartered
  • ¾ cup uncooked wild rice, rinsed and drained
  • ½ cup thinly sliced leek (white part only)
  • 4 cloves garlic, minced
  • 1 cup chopped red bell pepper
  • ½ cup chopped carrot
  • ¼ teaspoon sea salt
  • ¼ cup almond flour
  • ¼ cup chickpea flour
  • 1 tablespoon snipped fresh thyme
  • 1 tablespoon white wine vinegar

Instructions

  1. Combine the stock, mushrooms, wild rice, leek, and garlic in a 5-quart Dutch oven or soup pot. Bring to a boil over high heat; reduce heat to medium-low. Cover and simmer for 45 to 50 minutes or until the rice is tender (kernels will start to pop open). Stir in the bell peppers, carrot, and salt. Cover and simmer for 8 minutes more.
  2. Combine the almond flour and chickpea flour in a small bowl; stir in ¼ cup water. Stir the mixture into the soup. Cook, stirring constantly, for 1 to 2 minutes or until thick and bubbly. Stir in up to ½ cup more water to reach the desired consistency. Stir in the thyme and vinegar.
tags:
description Meal Planner

Healthy eating shouldn’t be a hassle.

With weekly meal plans customizable for any size table and any dietary restrictions, Forks Meal Planner takes the hard work out of healthy plant-based cooking.

Start Planning
description Cooking Course

Learn to cook plant-based meals at home

Forks Over Knives online cooking course will help you learn new techniques, flavors and styles to live your very best life.

Join the course
description
about the author

Carla Christian

Carla Christian, RD, LD, received her associate’s degree in culinary arts from The Culinary Institute of America in 2006 and her bachelor’s degree in dietetics from Michigan State University in 2009. She finished her dietetic internship from The University of Nebraska Medical Center in 2010 and is a former chef in the Better Homes and Gardens® Test Kitchen. Photo by Jason Donnelly

Bowl of Creamy Wild Rice Soup see more from this author
description
Free download

Summer Party Menu
e-Cookbook

Celebrate summer the FOK way with our fresh and fab recipes.

Have something to say about this article? Click to expand the conversation

More from Forks Over Knives

By continuing to browse our site, you agree to our Terms of Use and Privacy Policy. You can learn more about how we use cookies to improve your experience here

Want More Recipes?

Download the Forks Over Knives App and get 400 whole-food, plant-based dishes at your fingertips. Updated each week.
LEARN MORE
Copy link
CopyCopied
Powered by Social Snap