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    Home » Recipes

    Vegan Wild Rice Soup in the Instant Pot

    By: Amy Katz · Published: Nov 3, 2017 · Last modified: Oct 6, 2020 · This post may contain affiliate links. · As an Amazon Associate I earn from qualifying purchases.

    Jump to Recipe - Print Recipe
    Special diet: gluten-free, oil-free, soy-free, vegan

    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.

    Bowls of soup with spoons in the background

    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.

    Overhead view of Vegan Wild Rice Soup

    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 Quinoa Salad, 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.

    Closeup overhead of bowl of Vegan Wild Rice Soup with spoon

    How to prepare Vegan Wild Rice Soup

    Making this soup in the Instant Pot is very simple:

    1. Saute onion, garlic, carrots, and celery in a little water.
    2. Add the uncooked wild rice, soaked dried chickpeas (garbanzo beans), vegetable broth or water, and some seasonings.
    3. Close the lid and set the manual function (pressure cook) for 25 minutes.
    4. Let the pressure release naturally.
    5. Meanwhile, blend raw cashews and water to make cashew cream.
    6. 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.

    Bowls of soup

    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

    Vegan Wild Rice Soup in the Instant Pot

    Vegan Wild Rice Soup is easy to make in an Instant Pot pressure cooker. It's creamy and comforting while being dairy-free, gluten-free, and oil-free.
    4.98 from 82 votes
    Print Pin SaveSaved! Rate Email recipe + ingredient list
    Special diet: gluten-free, oil-free, soy-free, vegan
    Course: Soup
    Cuisine: American
    Prep Time: 20 minutes
    Cook Time: 25 minutes
    Total Time: 45 minutes
    Servings: 6
    Calories: 309kcal
    Author: Amy Katz

    Equipment

    • 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
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    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

    Leftover soup can be refrigerated for a few days and reheated.
     
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    Nutrition

    Calories: 309kcal | Carbohydrates: 51g | Protein: 13g | Fat: 7g | Saturated Fat: 1g | Sodium: 825mg | Potassium: 627mg | Fiber: 9g | Sugar: 8g | Vitamin A: 4080IU | Vitamin C: 5.4mg | Calcium: 69mg | Iron: 3.7mg

    Nutritional information is an estimation only.

    Want to learn the 5 Secrets to Cooking the Vegan Mediterranean Diet Way? Join the the FREE 5-day mini course and get the secrets delivered to your inbox.

    « Wild Rice Salad with Apple and Pomegranate
    Vegan Lentil Meatloaf Muffins »

    About Amy

    Amy Katz is a vegan recipe developer, photographer, and Certified Vegan Nutrition Health Coach. She loves sharing delicious plant-based Mediterranean diet recipes that home cooks of all levels can enjoy. Her easy vegan recipes have been featured on NBC News, Parade, VegNews, BuzzFeed, MSN, Greatist, PureWow, Brides, LIVEKINDLY, Insider, Brit+Co, Well+Good, and more. She lives in Orange County, California with the love of her life, Brad, and their adorable black cat, Ozzy.

    Reader Interactions

    Comments

    All commentsI made thisQuestions
    1. Megan

      January 11, 2022 at 4:57 pm

      5 stars
      Wholesome, warm and beyond expectations. A forever addition in our home! Thank you so much.

      Reply
      • Amy Katz

        January 11, 2022 at 5:00 pm

        I'm so happy you enjoyed it, Megan!

        Reply
    2. dr frank

      January 07, 2022 at 9:34 am

      5 stars
      Excellent soup - I made this and my wife was surprised how good it tasted - she was hesitant that the cashews would give it an 'odd' flavor.
      Thanks for posting the recipe

      Reply
      • Amy Katz

        January 07, 2022 at 1:40 pm

        This is wonderful to hear, Dr. Frank!

        Reply
    3. Sandra

      January 02, 2022 at 2:52 pm

      5 stars
      Delicious, healthy, and oh so easy to make.

      Reply
    4. Anna

      December 24, 2021 at 3:54 pm

      5 stars
      We love this soup! We've made it again and again. It's hard to believe that it's so healthy because it tastes so hearty and creamy. It's definitely one recipe that is in my constant rotation.

      Reply
      • Amy Katz

        December 25, 2021 at 10:49 am

        Thanks so much, Anna!

        Reply
    5. Kristen

      October 05, 2021 at 8:30 am

      5 stars
      I can't believe I haven't rated this soup yet! I've made it at least 10 times now and it's a full 5 stars, for sure. I grew up in Minnesota and adore wild rice. If I'm making this soup for company, I prefer to cook it on the stove as I feel like the rice stays intact better, and the total cooking time really isn't that much longer. When I make it in the Instant Pot, I'll let the pressure release naturally for about 20 minutes, and then quick-release the rest. Either way, it's an amazing cozy fall soup that couldn't be easier to prepare. Pure wild rice (instead of blends) can be tricky to find out west, but it's worth searching out. Trader Joe's and Sprout's sells it if you have those stores in your area.

      Reply
      • Amy Katz

        October 05, 2021 at 8:52 am

        Thanks so much for your helpful tips, Kristen! I'm so happy you have been enjoying the recipe.

        Reply
      • Annie

        October 06, 2021 at 10:32 am

        I purchase the wild rice from WalMart. Making this for the first time today.

        Reply
        • Amy Katz

          October 06, 2021 at 11:10 am

          That's great they have it there. I hope you enjoy the soup!

          Reply
          • Annie

            October 06, 2021 at 3:32 pm

            5 stars
            Soup is delicious! Cashews could have been blended a bit more(used my Ninja and only have a tall cup!), but didn't alter the taste.

            Reply
            • Amy Katz

              October 06, 2021 at 3:57 pm

              Fabulous!

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    Hi, I'm Amy! As a Certified Vegan Nutrition Health Coach, my passion is creating vegan Mediterranean diet recipes to inspire everyone to choose plant-based meals more often. At Veggies Save The Day you'll find simple delicious recipes that are easy to make any night of the week.

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