creamy vegan wild rice mushroom soup
It’s officially soup season and I’m starting it off with this this Vegan Wild Rice and Mushroom Soup. It’s rich, creamy, and full of flavor without the need for dairy. It's perfect for a comforting, warming meal.
The Creamy Vegan Wild Rice Mushroom Soup is not only delicious but also offers several health benefits, primarily because it's made with wholesome, plant-based ingredients. Here are some of the health benefits of this soup:
Rich in Fiber: Wild rice and vegetables in the soup are high in dietary fiber, which supports digestive health. Fiber helps regulate bowel movements, prevents constipation, and can aid in weight management.
Low in Saturated Fat: Since this soup is vegan, it contains no saturated fat. A diet low in saturated fat is associated with a reduced risk of heart disease.
Nutrient-Dense: Mushrooms are a good source of essential nutrients like vitamin D, B vitamins, and selenium. These nutrients are important for overall health and can support the immune system.
High in Antioxidants: Mushrooms, herbs like thyme and rosemary, and vegetables in the soup contain antioxidants that help protect the body from harmful free radicals. Antioxidants are linked to a reduced risk of chronic diseases.
Good Source of Protein: Wild rice is relatively high in protein for a grain, making this soup a source of plant-based protein. Protein is important for muscle health and overall bodily functions.
Vegan and Dairy-Free: This soup is free of dairy and animal products, making it suitable for those with lactose intolerance or following a vegan diet.
Gluten-Free Option: If you use gluten-free all-purpose flour or a gluten-free thickener, this soup can be suitable for individuals with gluten sensitivities or celiac disease.
Weight Management: A bowl of this soup can be filling due to the high fiber content, helping you manage your appetite and potentially reduce overall calorie intake.
Hydration: The vegetables in the soup provide a good amount of water, contributing to your daily hydration needs.
Improved Digestion: The fiber in wild rice and vegetables can aid in digestion and support a healthy gut.
Low in Sodium: If you control the sodium content, this soup can be low in salt. Reducing sodium intake can help manage blood pressure and heart health.
Remember that while this soup offers these health benefits, its overall impact on your health depends on your entire diet and lifestyle. Incorporating it into a balanced, nutritious diet is a great way to enjoy its advantages.
creamy vegan wild rice mushroom soup
This vegan wild rice and mushroom soup is rich, creamy, and full of flavor without the need for dairy. It's perfect for a comforting, warming meal.
prep time: 20 min | cook time: 1 hour
ingredients
Olive oil
1 white onion, finely chopped
½ cup finely chopped carrots
½ cup finely chopped celery
8 oz. baby bella (cremini) mushrooms, sliced
4 garlic cloves, minced
1 cup dry wild rice blend
4 cups of vegetable broth - I make mine homemade, see here. Or you can use a store-bought low-sodium, organic vegetable broth (1 quart)
½ cup of coconut milk
Herbs & Spices: Sea Salt, Oregano, Garlic Powder, Black Pepper, Paprika
instructions
Cook the wild rice according to the package instructions. Typically, this involves simmering the rice in water for about 45-55 minutes until tender. Drain any excess water and set the cooked rice aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 3-5 minutes.
Add the minced garlic and sliced mushrooms to the pot. Sauté for another 5-7 minutes, or until the mushrooms release their moisture and begin to brown.
Stir in the diced carrots and celery, and cook for an additional 3-5 minutes.
Pour in the vegetable broth and add the dried thyme and rosemary. Stir well and bring the mixture to a boil. Then, reduce the heat to low, cover, and simmer for about 15-20 minutes to allow the flavors to meld.
Add coconut milk and stir well to combine. Heat the soup through and season to taste.
Add in cooked rice and stir.
If the soup is too thick, you can add a bit more vegetable broth to reach your desired consistency.
Serve the creamy vegan wild rice mushroom soup hot, garnished with fresh parsley if desired.
notes:
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