Vegan Wild Rice Soup is creamy and comforting like the Minnesota classic but made with whole-food plant-based ingredients. It's easy to prepare in an Instant Pot or on the stove.
When I visited Minnesota for the first time in my 20s, I was really excited to try wild rice soup. It's known as their unofficial state soup.
While I wasn't vegan back then, I was lactose intolerant. And I was so disappointed when I found out it was a cream-based soup.
Thankfully now I know how to make traditionally creamy recipes dairy-free by using raw cashews. This magical ingredient is key for making vegan ranch dressing, dairy-free spinach artichoke dip, and plant-based Instant Pot potato corn chowder.
Similarly, this vegan wild rice soup features homemade cashew cream in place of heavy cream. And it's made with chickpeas instead of chicken. But it has all of the incredible flavors and textures of the original version.
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Why you'll love this recipe
- You can make it in your Instant Pot and do something else while it cooks.
- It tastes creamy and decadent, but is dairy-free, oil-free, and made with wholesome ingredients.
- It's a complete meal the whole family will enjoy.
Ingredients
Raw cashews: Look for raw rather than roasted cashews. Halves and pieces are usually less expensive than whole. Store any unused nuts in the refrigerator or freezer.
Variations
- Add additional vegetables like sliced mushrooms or cubed squash.
- Stir in leafy greens like baby spinach or chopped kale when adding the cashew cream.
- If 100% wild rice isn't available, substitute a wild rice blend made with a mix of wild rice, brown rice, white rice, and/or red rice.
- For a nut-free option, use canned full-fat coconut milk, pureed white beans, or pureed silken tofu in place of the cashew cream. You will need about ½ cup.
For the complete list of ingredients with measurements plus recipe instructions, please see the recipe card at the bottom of this post.
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Instructions
- Select the Saute function. Saute the onions in a splash of water until they are softened and slightly translucent.
- Add the garlic, carrots, and celery and saute for a few minutes more until the vegetables are softened.
- Add the chickpeas, wild rice, bay leaf, thyme, vegetable broth, and water and stir to combine.
- Close the lid and set the timer for 25 minutes high pressure using the Pressure Cook/Manual function. Allow the pressure to release naturally.
- Meanwhile, in a high-speed blender, prepare the cashew cream by blending the raw cashews with water until very smooth.
- Open the lid once the pressure has released. Pour in the cashew cream and stir well. Add salt and pepper, to taste, and enjoy!
Amy's tips
Even though the wild rice soup takes only 25 minutes to cook at high pressure, keep in mind that it takes additional time for the Instant Pot to come up to pressure and to release the pressure naturally. Allow approximately 90 minutes from starting to when it's ready to eat. Use the Keep Warm function in case you want a second helping.
Stovetop instructions
To make vegan wild rice soup on the stove, you can use cooked chickpeas or canned. You will need 3 cups cooked (from 1 cup dried) or 2-15 ounce cans.
- Start by cooking the wild rice. Add the rice and 4 cups water to a saucepan and bring to a boil. Reduce the heat, cover, and simmer for 45 minutes. Check the rice. It should be chewy, and some of the grains will have burst open. Continue cooking 10 to 15 more minutes, as needed. When done, drain off the excess water using a fine mesh strainer.
- Saute the onions in a little water in a large pot over medium heat until soft and slightly translucent.
- Add the garlic, carrots, and celery and saute for a few minutes until tender.
- Add the cooked chickpeas, cooked wild rice, bay leaf, thyme, and vegetable broth.
- Simmer until heated through.
- Meanwhile, in a high-speed blender, prepare the cashew cream by blending the cashews and water until very smooth.
- Discard the bay leaf. Pour in the cashew mixture and stir well. Add salt and pepper, to taste.
Serving suggestions
Vegan wild rice soup is a complete meal on its own, but you can also enjoy it with a salad or side dish.
Try it with an Italian-style artichoke hearts salad or simple asparagus and avocado salad.
Or serve it with a cooked vegetable dish like green beans and mushrooms or Brussels sprouts and butternut squash.
And you can't go wrong with some warm crusty bread like my favorite San Francisco sourdough from Bread SRSLY. Use code veggiessavetheday to get 15% off your first order.
Storing
Leftover soup can be refrigerated in an airtight container for up to 3 days. It will thicken, so you may want to add a little water when reheating it on the stove or in the microwave. For best results, do not freeze.
Recipe FAQs
1 cup of dried chickpeas yields approximately 3 cups when cooked, so if you want to use canned chickpeas, you will need 2-15 ounce cans.
Yes, they are one and the same. The word chickpea is derived from Latin, while the word garbanzo is derived from Spanish.
Technically a grass, wild rice is native to North American and grows in the cool waters of northern Minnesota.
Wild rice should be thoroughly rinsed using a fine mesh strainer before cooking. It does not require soaking.
More vegan Instant Pot soup and stew recipes
And for even more recipes, join the Vegan Mediterranean Diet Recipes Facebook group for support, inspiration & fun!
If you love this recipe, please give it 5 stars! ★★★★★
📋 Recipe
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, then rinsed
- 1 cup wild rice, rinsed
- 1 bay leaf
- 1 teaspoon dried thyme
- 4 cups vegetable broth , or water
- 1 cup water
- salt and pepper, to taste
For the cashew cream:
- ½ cup raw cashews, (soaked for 30 minutes in hot water if you don't have a high speed blender)
- ½ cup water
Instructions
- Using the Saute function, saute the onions in a splash of water until they are softened and slightly translucent.
- Add the garlic, 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. Hit the cancel button.
- Add the chickpeas, wild rice, bay leaf, thyme, vegetable broth, and 1 cup water and stir to combine.
- Close the lid and set the timer for 25 minutes high pressure on the Pressure Cook/Manual function. Allow the pressure to release naturally.
- Meanwhile, in a high-speed blender, prepare the cashew cream by blending the cashews and ½ cup water until very smooth.
- Remove the lid once the pressure has released. Discard the bay leaf. Pour in the cashew cream and stir well. Add salt and pepper, to taste, and enjoy!
Notes
- Start by cooking the wild rice. Add the rice and 4 cups water to a saucepan and bring to a boil. Reduce the heat, cover, and simmer for 45 minutes. Check the rice. It should be chewy, and some of the grains will have burst open. Continue cooking 10 to 15 more minutes, as needed. When done, drain off the excess water using a fine mesh strainer.
- Saute the onions in a little water in a large pot over medium heat until soft and slightly translucent.
- Add the garlic, carrots, and celery and saute for a few minutes until soft.
- Add the cooked chickpeas, cooked wild rice, bay leaf, thyme, and vegetable broth. (You won't need the extra cup of water.)
- Simmer until heated through.
- Meanwhile, in a high-speed blender, prepare the cashew cream by blending the cashews and ½ cup water until very smooth.
- Discard the bay leaf. Pour in the cashew mixture and stir well. Add salt and pepper, to taste.
Nutrition
Nutritional information is an estimation only.
Becki
Severe nut allergy in the house; any suggested substitutes for the cashew cream, or is this recipe going to be a non-starter for me?
Amy
I have a few suggestions. You can leave out the cashew cream entirely if you want. The soup won't be creamy, but it will still taste great. Or you can use unsweetened soy milk or soy creamer. Another option would be to add canned coconut milk although this will change the taste a little bit. I hope this helps!
julie
This looks wonderful! can I use canned beans instead of nuts. I can't eat any fat right now.
Amy
Thanks, Julie! I haven't tried using beans instead of the cashews. But you can leave out the cashew cream if you want. It will still taste delicious as a clear soup.
Sandy Steele
I can't do nuts of any kind either. It's now in my Instant Pot and my plan is to take ⅓ of the soup and blend it, then put it back with the other remaining ⅔. I hope this will thicken it up!
Ariane
Hi, as my son and I are eating this, I was wondering how long it is good for in the fridge, and if I can reheat it all before serving? My IP is full of this yummy soup 😀
Amy
Hi Ariane, yes, you can reheat it. It should be find for a few days in the refrigerator. I'm glad you enjoyed it!
Karen
I made this yesterday and it was delicious! I added some mushrooms because I had some to use. I didn’t have much leftover but used what I had as filling for stuffed peppers! So good! Thanks for the recipe.
Amy
I'm glad you enjoyed it, Karen!
Chels
Can I sub white beans for cashews? I cannot eat cashews at all but really want to try this recipe. What would your suggestion be?
Thanks 🙂
Amy
Can you have nuts other than cashews? Something like almonds or macadamia nuts would work.
Chels
I had not seen your reply until just now. I will certainly try this with almonds instead. I will let you know how it works out as I am making it for dinner tonight 🙂
Thanks!
Amy
Great, thanks!
Chels
It worked phenomenally well with almonds in place of cashews👌 I will definitely make this one often!
Thank you so much for the recipe!
Amy
I'm so happy to hear this, Chels! Thank you for letting me know!
Teresa Sterns
I have used kite hill brand cream cheese to add creaminess of cashew cream. It’s delicious too.
Judy Blankenship
If I use canned beans should I wait to add with the cream?
Amy
Yes, that's exactly right. 🙂
KG
Can I double this receipre? How much additional cook time would it meed? I can't wait to make this!
Amy
Yes, you can double it. The cooking time will be the same, but it will take the Instant Pot longer to come up to pressure.
TG
This soup looks wonderful! I'm new to making soups in the IP. Could I make it in the morning and leave it on warm until we're ready to eat it for lunch? I assume I would need to wait to add the cream until right before serving, but I'm wondering if leaving it on warm for a couple hours would change the consistency. Thank you!
Amy
Thank you so much! Yes, that should work. Just add the cashew cream before serving like you said. Enjoy!
Courtney Ransom
I can't wait to try this! I loved creamy soups before I was vegan, too, and haven't yet found an alternative. I'm going to give this one a try for sure. Thanks for sharing!
Amy
Thanks Courtney! I think you're in for a treat! I have been making this soup almost every week, and everyone loves it!
Doug
Love this recipe. It was awesome to make it in just the Instant Pot. It was chilly last night and this Vegan soup did the job. It was so good, we finished it off the next day for lunch. We will make it again. Thanks. I did post on Instagram with your hashtag.
Amy
That's wonderful to hear! Thank you so much, Doug!
Rakefet
I made this dish today and it was delicious! I put in a little extra rice so it turned out to be more of a creamy stew. Thumbs up from me and my 9 year old daughter. Thank you!
Amy
I'm so happy to hear this, Rakefet! Thank you so much!
Karen
I've been looking for a vegan, creamy wild rice soup recipe. I grew up in Minnesota and had the pleasure of eating wild rice soup (before I was a vegan) from a local grocery chain, which was wonderful, but definitely NOT vegan and NOT low fat. I'm anxious to give this a try. Thank you!
Amy
I'm curious to hear what you think, Karen! One reader from MN made it and enjoyed it, so hopefully you will, too!
Kathleen Bryce
I think this will be fun to make and share.
Amy
Thank you, Kathleen!
Kelly Sweeney
Looks amazing. And I'm craving hot soup!! I don't have a Vitamix or high speed blender. Will a NutriBullet work?
Thanks,
Kelly
Amy
Hi Kelly! Yes, just soak the cashews for 30 minutes in hot water before you blend them. Enjoy!
Becky Striepe
Oh I love how easy this looks and how cozy! I have a bunch of wild rice that I over-purchased for another recipe, so I've been on the lookout for ways to use it. I think I just found my answer!