As the chill sets in, warm up with a dish steeped in tradition and nutrition. Wild rice soup is no ordinary comfort food—it’s built around manoomin, a sacred aquatic grass seed treasured by Native American cultures like the Ojibwe.
With more protein than regular rice and a nutritional profile that puts grains to shame, wild rice transforms a simple meal into something extraordinary.
Packed with autumn veggies and adaptable to any diet, this creamy, hearty soup nourishes body and soul. From Instant Pot efficiency to stovetop coziness, every bowl offers a timeless taste of wellness.
The Power of Wild Rice
Wild rice isn’t actually rice at all – it’s an aquatic grass seed that packs a serious nutritional punch. With just 101 calories per 3.5-ounce serving, it contains 30 times more antioxidants than white rice and provides twice the protein of regular rice. (ref) It’s a complete protein containing all nine essential amino acids and is rich in essential minerals including manganese, phosphorus, magnesium, and zinc.
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A Symphony of Seasonal Ingredients
What makes this soup special is its thoughtful combination of autumn vegetables. Sweet potatoes provide beta-carotene and fiber, while kale adds significant amounts of vitamins A, C, and K. The mushrooms not only bring an earthy umami flavor but also provide important minerals and antioxidants.
When combined with the nutty wild rice, these ingredients create a perfectly balanced meal that supports heart health – studies have shown that increasing whole grain daily intake may decrease heart attack risk. (ref)
Versatility in Every Bowl
One of the most appealing aspects of this recipe is its adaptability. The soup can be made vegan with coconut milk and cashew cream, or more traditional with a dairy-based sauce.
The Instant Pot version makes it accessible for busy weeknight dinners, taking just 35 minutes under pressure, while the stovetop method allows for a more hands-on approach that fills your kitchen with wonderful aromas.
For added nutrition, you can incorporate seasonal variations like roasted winter squash or add a spicy kick with serrano peppers. The soup actually improves with time, as the flavors deepen and meld when stored as leftovers.
Pairing Suggestions
A bowl of wild rice soup calls for thoughtful accompaniments to create a complete meal experience. A crusty French baguette or sourdough bread serves as the perfect vessel for soaking up the creamy broth. For a heartier option, try a grilled cheese sandwich made with sharp cheddar on artisanal bread.
For a fresh contrast to the soup’s richness, consider these side salads:
- Shredded Brussels sprouts salad with a light vinaigrette
- Cucumber salad with herbs
- Apple walnut salad with seasonal greens
- Chopped winter salad with white balsamic dressing
For additional warmth and substance, roasted vegetables make excellent companions:
- Garlic roasted carrots
- Parmesan-crusted zucchini
- Herb-roasted potatoes
- Roasted tomatoes with thyme and rosemary
Wild Rice Soup
Ingredients
- 6 cups vegetable stock or chicken stock
- 1 cup uncooked wild rice
- 8 ounces baby bella mushrooms sliced
- 4 cloves garlic minced
- 2 medium carrots diced
- 2 ribs celery diced
- 1 large sweet potato about 1 pound, peeled and diced
- 1 small white onion peeled and diced
- 1 bay leaf
- 1 1/2 tablespoon Old Bay seasoning
- 1 14-ounce can unsweetened coconut milk
- 2 large handfuls of kale roughly chopped with thick stems removed
- Fine sea salt and freshly-cracked black pepper
Instructions
Instant Pot Instructions:
- Combine all ingredients except coconut milk and kale in the Instant Pot
- Pressure cook on high for 25 minutes
- Natural release for 10 minutes, then quick release
- Remove bay leaf
- Stir in coconut milk and kale
- Season to taste and serve
Stovetop Instructions:
- Sauté onion in butter or oil until translucent
- Add garlic and cook until fragrant
- Add remaining ingredients except coconut milk and kale
- Simmer covered for 30-40 minutes until rice is tender
- Stir in coconut milk and kale
- Season to taste and serve
Notes
- 1 1/2 cups half and half, or
- A homemade cream sauce using 3 tablespoons butter, 1/4 cup flour, and 1 1/2 cups milk
Source:
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.