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.
Amber Sahul says
I made this recipe a few days ago and it was fantastic. I used the recipe as written except adding extra veggies. I added diced zucchini and a handful of chopped spinach to up the veggies. My husband who dislikes anything other than white basmati rice loved this. The wild rice grains puffed beautifully in the instant pot and the soup had a great flavor. I will be adding this to our winter soup meal rotation.
Amy Katz says
I'm so happy to hear this Amber!
April says
I love this recipe, I’ve made it at least 3 times now. I use almond or cashew milk instead of making cashew cream since I don’t have a good enough blender, and it is heavenly. Thanks for such a wonderful recipe.
Amy Katz says
So glad you enjoyed it, April! And thanks for sharing your substitutions.
Kristen says
How much cashew milk should I use to substitute for making the cashew cream?
Amy Katz says
Hi Kristen, I would start with about half a cup.
Mary says
Could I substitute Coconut milk for the Cashews?
Amy Katz says
Yes, absolutely. You won't need the whole can. Just drizzle in enough to make it creamy.
Rachel says
This looks delicious! How would I convert this recipe to make without an instant pot, just on the stovetop? I reckon just cooking longer? I'll use canned chickpeas so no need to factor in cooking time for those. Thanks 🙂
Amy Katz says
Thank you, Rachel! You can make it on the stove. Cook the wild rice separately first. Then saute the vegetables and add the cooked wild rice, canned chickpeas, broth, and seasonings. Once everything is heated through, add in the cashew cream.
jason says
good
Helene says
Can this soup be frozen without losing its flavor or integrity? I'm trying to get away from buying canned soups for lunches but I live alone and can't always consume a large batch of soup before it goes bad.
Amy Katz says
Hi Helene, Yes, it can be frozen then defrosted and reheated later.
Tara says
This was amazing! I used to love wild rice soup when I wasn't eating vegan and this totally reminded me of it! I don't have a pressure cooker so I just cooked it longer stove top and used precooked chickpeas I had and it still was delicious.
Amy Katz says
I'm so glad it turned out well on the stove, Tara!
marina says
Made this just as described, first ever vegan instantpot recipe and was not dissapointed. I used the Lundgren rice wild blend and it was a win!! Thank you!
Amy Katz says
I'm so happy to hear this, Marina!
Jackie says
Could you use canned chick peas? I have a ton I’m trying to find recipes for and this sounds amazing! Thank you!
Amy Katz says
Yes, many people have commented that they have used canned chickpeas. I would wait to add them at the end along with the cashew mixture.
Lauren says
Hi!
What salad would you recommend to pair with this?
( I LOVE this soup and have made it several times.)
Cheers -Lauren
Amy Katz says
Thanks Lauren! I'm so glad you love it! I would go with a simple green salad with some tomatoes, cucumbers, and Dijon Mustard Vinaigrette.
Nicole says
I’ve made this twice and absolutely love it.
Amy Katz says
Thank you so much, Nicole!
Claire says
This was creamy and delicous, i did add some dried porcini mushrooms
Amy Katz says
Thank you, Claire! Porcini mushrooms sounds like a fantastic addition.
Tara says
I bought an Instant Pot just so I could make this recipe. Totally worth it! I love the flavors. Definitely a keeper!
Amy Katz says
Fantastic! It's one of our favorites, too.
Lora says
Absolutely delicious, followed recipe as written. Will definitely make it again.
Amy Katz says
I'm so happy you enjoyed it, Lora!
Katherine says
I’ve made this twice and I love it!! I add 3 bay leaves, 2 teaspoons (eyeball amount) of thyme, and Berbere seasoning for an added kick. Thank you so much for this recipe!!!
Amy Katz says
Thank you, Katherine! I love your additions!
Ari says
Thank you Amy!! this delicious recipe was a hit!
Amy Katz says
That's wonderful to hear, Ari!