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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.
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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
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Comments (25)
Can wheat flour be used as a substitute?
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!
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 🙂
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.
Does anyone know if this would work in a crock pot? I love coming home to the house smelling delicious and dinner ready.
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?
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.
Where can the nutritional facts be found?
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.
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.
What is the calorie count for one cup of this delicious soup?
What is the calorie count for one cup of this soup?
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.
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?
Blended cashews and hemp hearts or if no nuts a bit of wheat flour or other flour.
I used tapioca flour and it turned out very well