Vegan Wild Rice Soup is easy to make in the Instant Pot pressure cooker. It's creamy and comforting while being dairy-free, gluten-free, and oil-free.
Just look at that creamy goodness!
About 25 years ago I visited Minnesota for the first time.
I was really excited to try wild rice soup since I had heard so much about it.
While I wasn't vegan back then, I was lactose intolerant.
And I was so disappointed when I learned it was a cream-based soup.
But it looked so delicious!
I had major food envy.
Thankfully, now I know how to make traditional creamy recipes dairy-free by using plant-based ingredients such as cashews.
What is wild rice?
Wild rice is native to North American and grows in the cool waters of northern Minnesota.
Technically a grass, wild rice is very nutritious.
It's high in fiber and low in calories.
And it's also a good source of protein, B vitamins, and potassium.
Learn more by reading The History and Story of Wild Rice.
Instant Pot Recipe
Now I can enjoy Vegan Wild Rice Soup whenever I want since it's so easy to make in the Instant Pot!
Do you have an Instant Pot electric pressure cooker? I highly recommend it!
I bought mine many years ago.
In fact, the model I have is the original version which has since been discontinued.
But it still works great!
I use my Instant Pot several times a week.
I love it for cooking beans and grains.
For example, I always use it for making quinoa when I want to make recipes such as Avocado Quinoa Salad, Quinoa Tabbouleh Salad, and Cilantro Lime Quinoa because it turns out perfectly every time.
All varieties of rice cook perfectly as well, even wild rice!
I regularly use it to make Wild Rice Salad with Apple and Pomegranate, Coconut Jasmine Rice, and Basmati Rice Pilaf.
And you can also use to to make easy and healthy Instant Pot Mashed Potatoes.
How to prepare Vegan Wild Rice Soup
Making this soup in the Instant Pot is very simple:
- Saute onion, garlic, carrots, and celery in a little water.
- Add the uncooked wild rice, soaked dried chickpeas (garbanzo beans), vegetable broth or water, and some seasonings.
- Close the lid and set the manual function (pressure cook) for 25 minutes.
- Let the pressure release naturally.
- Meanwhile, blend raw cashews and water to make cashew cream.
- Add the cashew cream, salt and pepper, to taste, and enjoy your Vegan Wild Rice Soup!
Doesn't that sound easy?
Plus you won't miss the dairy or oil!
And if you're looking for more soups to make in the Instant Pot, check out the recipes for Indo-Chinese Corn Soup, Instant Pot Lentil Soup, and Vegan Potato Corn Chowder.
Vegan Wild Rice Soup Recipe
This soup is ready in less than an hour and makes about 6 servings. However, I've been known to eat more than one bowl at a time because it's so delicious!
I recommend soaking the chickpeas for several hours or overnight, but if you don't have dried beans, you can add in canned garbanzo beans at the end as many readers have told me they have done successfully.
If you have any leftovers, you can keep them refrigerated for a few days and reheat the soup on the stove or in the microwave.
If you love this recipe, please give it 5 stars!
Vegan Wild Rice Soup in the Instant Pot
Ingredients
- 1 cup diced onion
- 2 cloves garlic, minced
- 1 cup diced carrots
- 1 cup diced celery
- 1 cup dried chickpeas, (garbanzo beans) soaked for a few hours or overnight
- 1 cup wild rice
- 1 bay leaf
- 1 teaspoon dried thyme
- 5 cups vegetable broth , or water
- ½ cup raw cashews, (soaked for 30 minutes in hot water if you don't have a high speed blender)
- ½ cup water
- salt, to taste
- pepper, to taste
Instructions
- Using the Saute function, saute the onions in a splash of water until they are softened and slightly translucent.
- Add the garlic and saute for about 30 seconds more.
- Add the carrots and celery and a few more splashes of water, as necessary, if the pot is dry. Saute for a few minutes until the vegetables are softened.
- Add the chickpeas, wild rice, bay leaf, thyme, and vegetable broth or water and stir to combine.
- Close the lid and set the timer for 25 minutes on Manual.
- Allow the pressure to release naturally.
- Meanwhile, in a high-speed blender such as a Vitamix, blend the cashews and ½ cup water until very smooth.
- Remove the lid once the pressure has released. Add the cashew mixture and stir well. Add salt and pepper, to taste, and enjoy!
Notes
Nutrition
Nutritional information is an estimation only.
Click here to download your FREE Instant Flavor guide: The 4-part formula to take your vegan meals from dull to delicious!
Camille Hansen
my husband and I loved this recipe! I am a vegetarian and my husband can't have dairy so we love to find tasty recipes that are easy.
Amy Katz
I'm so happy you both enjoyed it, Camille!
Amy Brown
Delicious!
Mel
My husband and I both love this soup! Thank you!
Amy Katz
I'm so happy to hear it, Mel!
Amber Sahul
I made this recipe a few days ago and it was fantastic. I used the recipe as written except adding extra veggies. I added diced zucchini and a handful of chopped spinach to up the veggies. My husband who dislikes anything other than white basmati rice loved this. The wild rice grains puffed beautifully in the instant pot and the soup had a great flavor. I will be adding this to our winter soup meal rotation.
Amy Katz
I'm so happy to hear this Amber!
April
I love this recipe, I’ve made it at least 3 times now. I use almond or cashew milk instead of making cashew cream since I don’t have a good enough blender, and it is heavenly. Thanks for such a wonderful recipe.
Amy Katz
So glad you enjoyed it, April! And thanks for sharing your substitutions.
Kristen
How much cashew milk should I use to substitute for making the cashew cream?
Amy Katz
Hi Kristen, I would start with about half a cup.
Mary
Could I substitute Coconut milk for the Cashews?
Amy Katz
Yes, absolutely. You won't need the whole can. Just drizzle in enough to make it creamy.
Rachel
This looks delicious! How would I convert this recipe to make without an instant pot, just on the stovetop? I reckon just cooking longer? I'll use canned chickpeas so no need to factor in cooking time for those. Thanks 🙂
Amy Katz
Thank you, Rachel! You can make it on the stove. Cook the wild rice separately first. Then saute the vegetables and add the cooked wild rice, canned chickpeas, broth, and seasonings. Once everything is heated through, add in the cashew cream.
jason
good