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.
Helene
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
Hi Helene, Yes, it can be frozen then defrosted and reheated later.
Tara
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
I'm so glad it turned out well on the stove, Tara!
marina
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
I'm so happy to hear this, Marina!
Jackie
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
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
Hi!
What salad would you recommend to pair with this?
( I LOVE this soup and have made it several times.)
Cheers -Lauren
Amy Katz
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
I’ve made this twice and absolutely love it.
Amy Katz
Thank you so much, Nicole!
Claire
This was creamy and delicous, i did add some dried porcini mushrooms
Amy Katz
Thank you, Claire! Porcini mushrooms sounds like a fantastic addition.
Tara
I bought an Instant Pot just so I could make this recipe. Totally worth it! I love the flavors. Definitely a keeper!
Amy Katz
Fantastic! It's one of our favorites, too.
Lora
Absolutely delicious, followed recipe as written. Will definitely make it again.
Amy Katz
I'm so happy you enjoyed it, Lora!
Katherine
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
Thank you, Katherine! I love your additions!
Ari
Thank you Amy!! this delicious recipe was a hit!
Amy Katz
That's wonderful to hear, Ari!
Paula
Hi, Amy! I just found your site. Your soup recipes look really good. However, I don't have an insta-pot (no room to store one). I wish you would post how long a soup takes to cook using a regular pot or maybe a crock-pot. Thanks
Amy Katz
Thanks for the feedback, Paula! I don't use a crock pot, but I will add stove top instructions in the future. Thanks again!
Heather
I’m using my Instant Pot for the first time to make this soup. How long should it take to do a Natural Pressure Release?
Amy Katz
Hi Heather, depending on the model, it may take about 15 minutes.
John
My wife has a nut intolerance so what would you recommend as a substitute for the cashew creek? Looks tasty and appreciate your sharing.
Amy Katz
Hi John, Thank you! Some readers have blended a little of the soup and added it back in or used a little coconut milk from a can instead.
Yvonne
I have a 6 qt Instant Pot. Can I double this recipe for that size of pot without going over the maximum fill level?
Amy Katz
I'm going to err on the side of caution and say no.