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.
Jennifer Meyer
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
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
How would I make this recipe without an instant pot?
Amy
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
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
That's great news, April! I'm so happy it turned out well. 🙂
Jenny
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
I'm so happy you enjoyed it, Jenny!
Christina L
Can I used canned garbanzo beans instead?
Amy
Yes, you can add them in at the end with the cashew cream.
Lisa
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
I'm so glad you like it, Lisa!
Emily
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
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
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
Thanks so much, Heather! That sounds amazing!
Christine
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
Thank you, Christine! I'm so happy you enjoyed it!
Jessica S.
I just made this today. My husband and I really like it. Thank you for the recipe.
Amy
I'm glad you both enjoyed it, Jessica!
Jessica S.
Since my previous comment this has become a staple in our household. Thank you very much for the recipe!
Amy
I'm so happy to hear it, Jessica! 🙂
Liz
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
I'm glad you both enjoyed it, Liz! I agree that making soups in the IP can be a lot easier.
Colleen
This soup is delicious. I agree about the mushrooms - I think they would be great!
Amy
Thanks so much, Colleen!
Dianne Jiminez
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
Thank you! I'm so happy you enjoyed it, Dianne! And mushrooms are a great addition.
Amy
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
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
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
I'm so happy you enjoyed it, Sandy!
Jennifer
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
I'm so happy you enjoyed it! I hope you feel better soon!