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.
Andrea T. says
Very lazy Sunday, but when I saw this recipe online I headed right for the kitchen. Did a quick soak on the chickpeas (poured boiling water over them while I chopped the veggies. I didn't bother with the sautéing ~~just threw everything in the Instant Pot. I thought it was delicious BEFORE adding the cashew cream, but glad I remembered to add it. That little bit of creaminess is decadent. I am on my second bowl as I write this. Many thanks!!!!!
Jeanne says
Can you tell me the serving size for the nutritional values listed? Also, what in the soup gives such high levels of sodium and potassium ? I can't wait to try it!
Amy says
Hi Jeanne, I don't have the exact serving size, but it's a meal-sized bowl. The sodium comes from the vegetable broth, but of course that will vary depending on the brand you use, and you can definitely use low-sodium broth. Cashews contain a good amount of potassium. I hope you enjoy the soup!
Deb Compton says
Yum! Made this tonight and it was better than other recipes I’ve made in the past. This is my new “go to recipe” when I have a craving for comfort food!
Amy says
I'm so happy you enjoyed it, Deb!
BethD says
Yum!! I added mushrooms & canned chickpeas (at the end). This soup is so flavorful & perfect for a snowy night.
Jennifer Meyer says
FIVE STARS!!! This is the best thing I've made in my Instant Pot! Perfect for cold Minnesota winters. So good and it feels good for me, not heavy like regular creamy wild rice soups. Highly recommend this one!!
Amy says
Thank you so much, Jennifer! That means a lot to me coming from someone who lives in Minnesota, the birthplace of wild rice soup!
April Brown says
How would I make this recipe without an instant pot?
Amy says
Hi April, this recipe was developed specifically for the Instant Pot. But you can use the same measurements of ingredients to make it on the stove. You may need to add a little extra liquid if you find too much is being absorbed when the wild rice and chickpeas cook.
April Brown says
Great, thank you! I made this tonight on the stove, cooked according to the directions for my wild rice (added 2.5 cups of water, bring to a boil, simmer covered for 45 min) It came out delicious! Definitely making this one again 🙂
Amy says
That's great news, April! I'm so happy it turned out well. 🙂
Jenny says
I loved this soup! Just used canned chickpeas (added at the end) and lundberg wild rice mix, so comforting. Also loved the cashew cream. Have always been sceptical of using cashew to sub for dairy but so good
Amy says
I'm so happy you enjoyed it, Jenny!
Christina L says
Can I used canned garbanzo beans instead?
Amy says
Yes, you can add them in at the end with the cashew cream.
Lisa says
I've made this soup twice now. So good! Thank you for the recipe. And I use already cooked beans. I've used chickpeas and cannellini beans. Thank you so much for this recipe!
Amy says
I'm so glad you like it, Lisa!
Emily says
My family loved this soup. I added a splash of lemon juice, as I always do to wild rice soup, to brighten it up before serving. We live in Minnesota and so excited to have a delicious vegan alternative to the classic.
Amy says
Thanks for the tip about the lemon juice. I'm going to try that next time. I'm so glad everyone enjoyed it, Emily!
Heather W says
This is such an amazing soup! Even my kids love it and had seconds and thirds! I’m making this for Thanksgiving to serve in bread bowls. Yummmm!! Thank you!
Amy says
Thanks so much, Heather! That sounds amazing!
Christine says
This is my favorite Instant Pot soup so far. The only thing I changed was that I sauted the onions, garlic and vegetables in olive oil.
Amy says
Thank you, Christine! I'm so happy you enjoyed it!
Jessica S. says
I just made this today. My husband and I really like it. Thank you for the recipe.
Amy says
I'm glad you both enjoyed it, Jessica!
Jessica S. says
Since my previous comment this has become a staple in our household. Thank you very much for the recipe!
Amy says
I'm so happy to hear it, Jessica! 🙂
Liz says
This soup was pretty good. Hearty and tasty. My 7 yr old daughter liked it, too. I added some red skin potatoes and rosemary. I made a wild rice soup last year over the stove. It was a mess and I went thru so many dishes and it wasn’t nearly as good as this much easier one.
Amy says
I'm glad you both enjoyed it, Liz! I agree that making soups in the IP can be a lot easier.
Colleen says
This soup is delicious. I agree about the mushrooms - I think they would be great!
Amy says
Thanks so much, Colleen!