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.

By Carla Christian, RD, LD,


  • 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


  • 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.
  • 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.

Comments (54)

(5 from 30 votes)

Recipe Rating

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Reading these reviews i have to remind myself that almost people have no idea how to cook and have to follow a recipe to a T to get it right. Well, for those who want to try this soup out but are scared here’s what will help you; don’t be afraid to add your own seasonings! Just because the recipe doesn’t call for it, doesn’t mean you shouldn’t add it. I added a little adobo, some garlic powder, and pepper! Also! When making your flour paste. After mixing the paste instead of dumping it into your soup pot, add a few CUPS of your soup to the paste, Mix it up, THEN add it to your soup pot. If you try to mix it in without doing this step it will take a lot longer to break up that paste leaving you with those lumps the other reviewers are talking about. Btw the soup is very good. I’m trying to think of a way to make it slightly more savory but other than that, it’s good! Thank you.


Can you freeze this


Very tasty, especially for chilly fall evenings. Add a green salad and a crusty loaf and you’re set. I think it would also make great leftovers for lunch the next day!


I really liked it. Would definitely make it again. A great way to use up fresh thyme hanging around as well.

Joyce Harris

I tried this recipe and it was savory and delicious. I did add some potato's, and cut the flour amount in half. I also used Better than Chicken broth instead of vegetable. It will be a staple in my vegan recipes.


It was good comfort food, but a little bland for my taste. My husband added vinegar to his and I added some juice from a jar of jalapenos to mine, then all was well. Will make again.


Really wanted to love this. It’s way way too thick and little clumps would not blend in, and adding more water just waters down the broth flavor. I don’t like the flavor so much red pepper adds. I’m disappointed. Oh well. It’s edible and I hate to throw so much food away. Maybe on baked potatoes it will be ok.

Mo Gartland

Very basic plain soup. I would not make again.


This soup is delicious. We used onions instead of leeks and added celery as well as extra carrots cut into rounds. Next time I hope to make this soup with leeks, but it was still very good.


This was so very yummy It's a keeper !


Wow! Just good soup! I tasted it before putting salt in it and I didn't think it needed any. This may bring my mushroom hating adult children around.

Leah Unz

very delicious and satisfying recipe!!


Wow! Absolutely delicious. The white wine vinegar provides such a depth of flavor. Thanks My first recipe from FOK - but not my last. I roasted the bell pepper along with the carrots.


This is now my go to soup. I absolutely love the flavour and textures. I have made it 4 times in the last month!


Made it for parties and for weekday dinners, everyone loves it


I love this soup! I’ve made it for company, and they loved it, too!

Anant Jani

Just made this, absolutely delicious, and it’s a keeper!

Debra Hermanson

The photo looks like there’s a potato in the soup, is it missing from the recipe?


I think that's the quartered mushrooms.

Brian Done

I agree with Debra. The photo does appear show sliced potatoes. I think that I'm actually going to add sliced potatoes when I make this.

Tammy Kline

It’s the quartered mushrooms


What can I use instead of chickpea flour?

Stéphanie Grant

The receipe is for How many persons?

Shelley Keith Childs

Hummus is a great instant thickener. Nice and creamy :)


This was fantastic, I only had a long grain rice blend so I used that, but since I didn't have enough I also added beluga lentils (the black lentil), inadvertently put the carrot and pepper in from the start and sauteed them with the leek and onion and garlic and it was fine. Added yellow miso per another reviewer and I have to say it really added some depth. Did have almond flour so used only chickpea flour.


This soup is fantastic! When I don't have the flours on hand, I blend a can of rinsed chickpeas (a comment from below) with some of the soup and use that as the thickener. So good!!


So good. I make it and freeze it in one serving containers for lunches.


Can wheat flour be used as a substitute?


I would use much less wheat flour but I think it would be fine in the recipe.


Oh my goodness! This looks and sounds amazing and I can’t wait to try this out. My family has some food sensitivities, so I was wonder what could be substituted for the chickpea and almond flour? Thank you so much!

Jessica Mahon

Just made this !!!!! DELICIOUS!!!!! My vegan taste buds are bursting with joy!!! Thank you for the new recipe!!


Snow storm here in the Northeast, so it’s a perfect time to stay inside and make soup. This is the first time I’ve made this recipe and it is very satisfying. I needed to substitute some things so I used wheat flour with a dash of tamari to flavor it before adding to the soup to thicken; white onion instead of leeks, jarred roasted red pepper (fresh would have been great!), and a teaspoon of white miso with the carrots. Next time I will cook the onions and garlic and add the spices then before adding to the broth mixture. Good recipe :)

Samantha Mckenzie

Soup was disappointing. No flavor and carrots did not cook in 8 minutes. They were diced small.


I love this soup. I have made it several times. I have stopped using any flour in the recipe. Maybe I'll try using it again. I have added a can of garbanzo beans and put it in the blender with some of the soup. It is very creamy and yummy no matter what adjustments I make to the recipe. Definitely a favorite in our home.

Jen Prowitz

Does anyone know if this would work in a crock pot? I love coming home to the house smelling delicious and dinner ready.


I don’t see why not.


I loved this recipe. Substituted chopped onion (1/4) for the leek. Added only 1/4 tapioca flour for the almond and chick pea flour. Everything was delicious and very filling. Just what I needed. I will make it again and again.


Family loved it, even my teenagers! I used regular onion instead of leeks and sautéed them with the onions before adding garlic. I cooked it just to sweat it and added everything else. Substituted celery for red pepper and added it when the rice went in. Also added dried sage, thyme, and oregano at the same time as the rice. I did use wheat flour instead of almond. After it was done, I added just a little plant milk to thin and give it a little more creaminess. Definitely a keeper


Wonderfully delicious and hearty soup! Note: I substituted wheat flour and the soup was still absolutely perfect.


What are the nutritional and caloric values for this?

Ron Monk

Where can the nutritional facts be found?

Bex Iten

Typically, WFPB diets if done without added fat/sugar/salt, you don't need to count calories as you can eat as much as you like. I don't think I have ever seen calorie info on FOK.


I used the seasoned long grain and wild rice, and i used one can of chick peas and chopped in a blender, added them along with the carrots to thicken soup instead of flour. I also roasted the pepper in the oven and removed skin and chopped small. It taste wonderful.


My daughter could only get down a couple of bites. I got down a few more, but this recipe was sadly not to our tastebuds. I don’t tolerate almond flour and I didn’t have chickpea flour so I substituted wheat flour? Maybe that’s where I went wrong. Otherwise followed the recipe exact.


Added a bay leaf or two. And a tad of dijon mixed into each bowl adds even more complexity. Excellent recipe- comfort food.

Emily Ratner

Delicious! I didn't have fresh thyme, so substituted 1/2 tsp dried thyme leaves, which is less than the recommended conversion, but it was enough for us! Tastes thick, rich and hearty. I also sauteed the leek (twice as much as in the recipe, as I inadvertently chopped too much) and garlic in a few tablespoons of broth first, then added mushrooms and sauteed, then added the rest of the broth, wild rice, and followed the recipe. Thinking that sautéing the aromatics/mushrooms might enhance the flavor, instead of just boiling them.

Harold plunkett

What is the calorie count for one cup of this delicious soup?

Harold plunkett

What is the calorie count for one cup of this soup?

Scott L

This is our favorite FOK recipe. I substituted 1/2 cup of dry white wine for 1/2 cup of the broth. Adds a little bit of a tang.

Sylvia Geromella

My supper tonight...soul is so lovely and warm...can wait to tell you what my end results are...happy mommies day to you all tomorrow 9th May....


This is thick and delicious!


suggestions for a chick pea flour substitute?


I used tapioca flour and it turned out very well


Blended cashews and hemp hearts or if no nuts a bit of wheat flour or other flour.

About the Author

Headshot of Carla Christian, RD, LD

About the Author

Carla Christian, RD, LD

Carla Christian 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. Find her on LinkedIn. Photo by Jason Donnelly.

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