Vegan wild rice soup is creamy and comforting like the Minnesota classic, only made with whole-food, plant-based ingredients. It's easy to prepare in an Instant Pot or on the stove.
When I first visited Minnesota in my 20s, I could not wait to try wild rice soup. It's basically the unofficial state soup. I wasn't vegan yet, but I was lactose intolerant, so discovering it was cream based was a letdown.
Now I know how to make traditionally creamy soups dairy free, like my vegan potato corn chowder and potato leek soup, by blending raw cashews instead of adding heavy cream. Swap the chicken for chickpeas and you get all the cozy flavors and textures you love, no dairy required.
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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.
- Kristen
Ingredients for making vegan wild rice soup
- Raw cashews: For a nut-free version, 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.
- Wild rice: If you can't find 100% wild rice, substitute a wild rice blend made with a mix of wild rice, brown rice, white rice, and/or red rice.
Please see the recipe card at the bottom of this post for the complete ingredients, measurements, and instructions.
Instant Pot instructions
Even though wild rice soup takes 25 minutes to cook, keep in mind that it takes additional time for the Instant Pot to come up to pressure and to release the pressure. 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.
- 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.
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.
- Cook the wild rice by adding it to a saucepan with and 4 cups water 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 and enjoy.
Leftovers
Store any leftover wild rice soup in an airtight container in the refrigerator 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.
Made this recipe? Have a question? Please leave a comment below. 💙 And for even more recipes, join my email list for community, inspiration & to chat directly with me!
Love and Veggies,
Amy
📋 Recipe
Vegan Chickpea Wild Rice Soup (Instant Pot + Stovetop)
Equipment
- high speed blender
Ingredients
- 1 cup diced onion
- 2 cloves garlic, minced
- 1 cup diced carrots
- 1 cup diced celery
- 1 cup dried chickpeas, 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
Instant Pot instructions:
- Using the Saute function, saute the onions in a splash of water until they are softened and slightly translucent.1 cup diced onion
- 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.2 cloves garlic, 1 cup diced carrots, 1 cup diced celery
- Add the chickpeas, wild rice, bay leaf, thyme, vegetable broth, and 1 cup water and stir to combine.1 cup dried chickpeas, 1 cup wild rice, 1 bay leaf, 1 teaspoon dried thyme, 4 cups vegetable broth, 1 cup water
- 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.½ cup raw cashews, ½ cup water
- 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!salt and pepper
Stovetop instructions (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.1 cup wild rice
- Saute the onions in a little water in a large pot over medium heat until soft and slightly translucent.1 cup diced onion
- Add the garlic, carrots, and celery and saute for a few minutes until soft.2 cloves garlic, 1 cup diced carrots, 1 cup diced celery
- Add the cooked chickpeas, cooked wild rice, bay leaf, thyme, and vegetable broth. (You won't need the extra cup of water.)1 bay leaf, 1 teaspoon dried thyme, 4 cups vegetable broth
- 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.½ cup raw cashews, ½ cup water
- Discard the bay leaf. Pour in the cashew mixture and stir well. Add salt and pepper to taste and enjoy!salt and pepper
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Notes
Nutrition
Nutritional information is an estimation only.
Dianne Jiminez says
Oh my gosh, this was so good! Even my carnivore son said, "It tasts pretty good" (after whining about wanting pot roast). Next time I think I'll add mushrooms - because there WILL be a next time! I'm so happy I came across your recipe!
Amy says
Thank you! I'm so happy you enjoyed it, Dianne! And mushrooms are a great addition.
Amy says
My daughter is severely allergic to cashews. Do you think subbing some canned coconut milk would change it much? I’m eager to try!
Amy says
Hi Amy! I think coconut milk might change the taste of the soup. But if she can have soy, you could add a soy creamer at the end instead of the cashew cream. Another option that some other readers have done is to blend a little of the soup after it's cooked, then add it back in. This will give it some creaminess. I hope it works out for you and your daughter!
Sandy Steele says
This soup is fabulous! I didn't use the cashew sauce, but the soup was more stew like after letting it do a natural release of 30 minutes that I didn't need to thicken it up. Thank you for such a delicious, easy instant pot recipe!
Amy says
I'm so happy you enjoyed it, Sandy!
Jennifer says
I’m not feeling well and all I want to eat is soup and this soup just hit the spot! Sooo delicious!! I subbed the celery for mushrooms (hubbys not a fan of celery) and it was perfect. Thanks for the recipe!
Amy says
I'm so happy you enjoyed it! I hope you feel better soon!
Donna Steward says
My family doesn't care for the texture of garbanzo beans, can they be substituted with white northern beans?
Amy says
Hi Donna, I haven't tried this recipe with other beans, but I don't see why not!
Barbie says
I made as instructed. So good! Does it freeze well?
Amy says
Thank you, Barbie! I haven't tried freezing it. I have a feeling the cashew cream will "break apart" when defrosted. But if you try it, please let me know how it turns out!
Sara says
Curious if you tried to freeze the soup? Would love to know.
Amy says
That's a great question, Sara. I haven't had good results when freezing creamy soups like this one. However, you can leave out the cashew cream at the end and then freeze the soup. When you're ready to eat it, reheat the soup and then add in the cashew cream. I hope this helps!
Lexi says
I love this! I made it in my Power Cooker XL. I topped with golden raisins, chia seeds & sriracha sauce. Will definitely make again!!
Amy says
Your additions sound wonderful! I'm so happy you enjoyed it, Lexi!
Nicole says
Made this last night- SOOOO GOOD!
I’m a Minneasotan, also love that famous chicken wild rice soup from that grocery store but haven’t had it in ages since going vegetarian. This definitely holds a candle to the original. I added sliced baby Bella mushrooms, used canned chickpeas mixed in at the end.
The meat loving bf also loved it.
Amy says
Thank you, Nicole! That is the greatest compliment ever! I'm going to have to try adding mushrooms next time. Thanks again for trying the soup and leaving a comment! 🙂
drmommypsych says
This is yummy! I added diced sweet potato and ginger along with carrots and celery/onion. I also made cream sauce varient--cashew AND sweet potato. My girls dont like vegetable broth so I substituted with seasoning salt and jnstead of bay leaf used cinnamon stick. Makes a warm, yummy, anti-inflammatory soup! I have pic, but couldnt figure out how to attach.
If u have other vegetarian anti-inflammatory recipes, let me know. homemade healthy dishes can help with mood symptoms, so I will recommend to my patients!
Amy says
That sounds wonderful! I will have to try your version. If you want to share your photo, you can either post it on Instagram and tag me or share it on the Facebook page. Or you can join the Facebook group here and share it: https://www.facebook.com/groups/veggiessavethedaygroup/ Thank you for trying the soup and sharing your tips!
Margaret Miller says
I love this soup! I made it this weekend and it turned out great. I used a can of chickpeas in stead of using the dried ones. I added the chickpeas at the end. Next time I would add the chickpeas sooner. I don't think they would need to cook for 25 minutes but maybe I would add them for the last 5 minutes. Thank you for the great recipe!
Amy says
I'm so happy to hear this, Margaret! And thanks for the tip about using canned chickpeas. I'll remember that the next time someone asks me. Thank you so much!
Meredith Peirick says
I saw this recipe and just new I had to make it! I did not follow the recipe to a T. I used white rice cause that’s what I had. 4 cups vegetable stock, added a red pepper and used roasted unsalted cashews. It tasted like a chowder and was very filling! Omg the best soup I have ever had!!!! I’m gonna make this again and follow the recipe but add mushrooms to it. Great recipe and thank you!
Amy says
Sounds fabulous! Thanks Meredith!
Sam Lancaster says
What can i replace the cashews with? I'm terribly allergic to them. Could something like cream or milk work?
Amy says
Hi Sam, to keep it non-dairy you could some coconut milk or unsweetened soy creamer. The soup would also be delicious without the cashew cream, but it obviously won't be creamy. You could also try blending almonds if you're not allergic to them. However, I only tested the recipe with cashews, so I'm not sure if the taste will change. I know how tough allergies are. I'm allergic to almonds.
Jamie says
The manual button changed to a pressure cook button, so i pressed this. Since it is soup, i am assumi g the pressure level will be low correct?
Amy says
Yes, that should work!
Shellie says
We had this soup last night. What a delicious recipe. Thanks!
Amy says
Thanks Shellie!
Caitlin says
This was so delicious! I skipped the onion and bay leaf, used fresh thyme. Oh my goodness! 🤤😋 thank you for sharing!
Amy says
I'm so happy you enjoyed it, Caitlin! Thanks for letting me know! 🙂