As the days grow shorter and the air turns crisp, there’s nothing quite like a bowl of hearty soup to warm the soul. This cozy vegan wild rice soup is the perfect companion for chilly evenings. Packed with earthy flavors and wholesome ingredients, it offers a comforting embrace with every spoonful. Whether you’re a longtime vegan or just looking to try something new, this soup promises to be a delightful addition to your autumn repertoire.
Steps
- Heat a tablespoon of vegetable broth or oil in a pot over medium heat. Add diced onion, sweet potato, carrot, and celery, and sauté for approximately 5 minutes until the sweet potato begins to soften.
- Incorporate minced garlic, paprika, black pepper, thyme, and nutritional yeast into the pot. Continue sautéing the mixture for an additional 7-9 minutes until the vegetables are nearly cooked, then mix in the wild rice.
- Pour in the vegetable broth and add the drained chickpeas. Bring the mixture to a boil, then reduce the heat to a simmer, cover the pot, and cook for 30 minutes until the rice is tender.
- Add chopped kale and your choice of cashew butter, tahini, or coconut milk to the pot, stirring until the soup becomes creamy. Taste the soup and adjust the seasonings as necessary, finishing with a squeeze of fresh lemon juice.
Ingredients
- 1 yellow onion, diced
- 1 medium sweet potato, diced
- 1 large carrot, diced
- 2 stalks of celery, diced
- 5 cloves of garlic, minced
- 1 tablespoon paprika
- 1 teaspoon black pepper
- 1 teaspoon dried thyme
- 2 tablespoons nutritional yeast
- 1 cup wild rice blend (or basmati)
- 6 cups vegetable broth
- 15 oz can of chickpeas, drained and rinsed
- 2 handfuls of kale, chopped
- 1/4 cup cashew butter (or tahini or coconut milk)
- 1/2 lemon, juiced
- Salt, to taste
Nutritional Values
Calories: 1545.6kcal | Carbohydrates: 237.6g | Protein: 66g | Fat: 45g | Saturated Fat: 7.8g | Polyunsaturated Fat: 10.8g | Monounsaturated Fat: 21g | Sodium: 5953.8mg | Potassium: 3631.2mg | Fiber: 54.6g | Sugar: 52.8g | Vitamin A: 52679.4IU | Vitamin C: 132.6mg | Calcium: 618.6mg | Iron: 21.6mg
FAQ
- Can I substitute the sweet potato in the vegan creamy wild rice soup?
- Absolutely! If you don’t have sweet potatoes on hand, you can use regular potatoes, chopped pumpkin, or sunchokes as great alternatives.
- What can I use instead of cashew butter for creaminess in the soup?
- If you’re allergic to nuts or simply don’t have cashew butter, you can use tahini or coconut milk to achieve the creamy texture in the soup.
- How can I store the vegan creamy wild rice soup?
- This soup can be refrigerated for a few days. If you want to keep it longer, you can portion it out and freeze it for over four days.
- Is wild rice a good source of protein?
- Yes, wild rice has a higher protein content compared to other rice varieties, making it a great choice for muscle repair and maintaining overall body health.
- What are some additional vegetables I can add to the soup?
- Feel free to get creative with leftover vegetables from your fridge. Spinach, parsley, and sage are excellent choices to enhance the flavor and nutritional profile of the soup.
Tips
- Use Aquafaba Wisely: Don’t discard the liquid from canned chickpeas. Known as aquafaba, it can be repurposed to make delicious vegan treats like chocolate pudding, meringues, or marshmallows.
- Flexible Ingredients: If you’re out of sweet potatoes, feel free to substitute with regular potatoes, chopped pumpkin, or sunchokes. This recipe is versatile, so use any vegetables you have on hand to make it your own.
- Opt for Nut-Free Creaminess: If you have a nut allergy, you can replace cashew butter with tahini or coconut milk to achieve the same creamy texture in the soup, ensuring it’s inclusive for all dietary needs.
- Storage Tips: This soup can be stored in the refrigerator for a few days or portioned and frozen for longer-term storage. This makes it a convenient meal prep option, allowing you to enjoy it whenever you’re in need of a quick and comforting meal.
Equipment
- Garlic mincer (optional)
- Citrus juicer (optional)
- Non-stick pot
