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  • Prep-time: / Ready In:
  • Makes 6 cups

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

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.

Comments (18)

(4.6 from 10 votes)
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Jeri1 week ago
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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 Prowitz2 weeks ago
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Does anyone know if this would work in a crock pot? I love coming home to the house smelling delicious and dinner ready.

Lucy2 weeks ago
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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.

Kathy2 weeks ago
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Wonderfully delicious and hearty soup! Note: I substituted wheat flour and the soup was still absolutely perfect.

Kathryn3 weeks ago
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What are the nutritional and caloric values for this?

Ron Monk2 weeks ago
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Where can the nutritional facts be found?

Laura4 weeks ago
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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.

Lara2 months ago
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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.

Vb2 months ago
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Added a bay leaf or two. And a tad of dijon mixed into each bowl adds even more complexity. Excellent recipe- comfort food.

Emily Ratner4 months ago
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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 plunkett5 months ago
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What is the calorie count for one cup of this delicious soup?

Harold plunkett5 months ago
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What is the calorie count for one cup of this soup?

Scott L5 months ago
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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 Geromella6 months ago
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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….

Noemi6 months ago
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This is thick and delicious!

Lor6 months ago
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suggestions for a chick pea flour substitute?

Vb2 months ago
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Blended cashews and hemp hearts or if no nuts a bit of wheat flour or other flour.

Elizabeth6 months ago
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I used tapioca flour and it turned out very well

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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

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