Vegan Chickpea Wild Rice Soup (Instant Pot + Stovetop)
Creamy and satisfying vegan wild rice soup made with a silky cashew base, hearty chickpeas, and chewy wild rice. Includes Instant Pot and stovetop directions. Comforting and completely dairy free.
Servings: 6
Calories: 310kcal
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
Video
Notes
The 15-minute prep time does not include the time it takes to soak the chickpeas.
Refrigerate leftover soup 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.
Nutrition
Calories: 310kcal | Carbohydrates: 51g | Protein: 14g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 44mg | Potassium: 633mg | Fiber: 10g | Sugar: 8g | Vitamin A: 3675IU | Vitamin C: 6mg | Calcium: 71mg | Iron: 4mg
