Hearty Wild Rice Soup Recipe Packed with Veggies and Flavor 2025
When the weather turns crisp and chilly, nothing compares to a warm, hearty bowl of soup. Wild Rice Soup with Mushrooms, Kale & Sweet Potato is the perfect answer to cold evenings and busy weeknights alike. This soup combines the nutty texture of wild rice, the earthy depth of mushrooms, and the natural sweetness of sweet potato, all enriched with a creamy, dairy-free coconut milk base. Loaded with leafy greens and aromatic vegetables, it’s a wholesome, comforting, and nourishing meal that will become a staple in your kitchen.
Whether you’re making it in an Instant Pot for convenience or simmering it slowly on the stovetop for maximum flavor, this soup is designed to be both delicious and easy to prepare. Its rich, layered flavors, hearty texture, and plant-based goodness make it ideal for vegans, vegetarians, and anyone seeking a satisfying, healthy comfort meal.
Why You’ll Love This Wild Rice Soup
Creamy Without Dairy
Thanks to coconut milk, this soup achieves a luxurious, creamy consistency without the need for heavy cream or butter. It’s perfect for those who are lactose intolerant, vegan, or simply prefer a plant-based alternative. The result is a velvety texture that pairs beautifully with the chewiness of wild rice and the tender vegetables.
Hearty and Filling
Wild rice gives this soup a satisfying bite, turning it into a full meal rather than just an appetizer. Combined with mushrooms, sweet potatoes, and kale, it provides a nutrient-dense, protein-rich, and fiber-packed dish that keeps you full and energized.
Wholesome Ingredients
This soup is packed with vegetables and greens that are rich in vitamins, minerals, and antioxidants. Kale provides essential nutrients and adds vibrant color, sweet potatoes offer natural sweetness and fiber, and mushrooms contribute earthy umami flavor.
Easy to Make
With both Instant Pot and stovetop methods, this soup is approachable for cooks of all levels. Minimal prep, one-pot cooking, and simple seasoning make it an ideal weeknight meal.
Flavor-Packed
A careful blend of spices and aromatics, including Old Bay seasoning, garlic, onions, carrots, and celery, ensures that every bite is bursting with flavor. The addition of coconut milk balances the savory notes with subtle creaminess.
Freezer-Friendly
Perfect for meal prep or batch cooking, this soup freezes beautifully for up to three months. Portion it into containers and reheat gently for a ready-to-eat, wholesome meal anytime.
Ingredients & Their Benefits
Wild Rice
Wild rice provides a nutty, chewy texture that stands up well in soups. Unlike regular rice, it maintains its structure and absorbs flavors without becoming mushy. Nutritionally, it’s rich in protein, fiber, and essential minerals like phosphorus, magnesium, and zinc.
Baby Bella Mushrooms
These mushrooms add depth, earthiness, and a satisfying meaty texture. They’re rich in antioxidants, including selenium and ergothioneine, which support immune function and overall health.
Sweet Potato
Sweet potatoes bring natural sweetness and creamy texture when cooked. High in beta-carotene, potassium, fiber, and vitamin C, they add nutrition and flavor complexity.
Kale
Kale is nutrient-dense, packed with vitamins A, C, K, and antioxidants. It provides fiber and a hearty green texture that pairs perfectly with the richness of the soup.
Coconut Milk
Coconut milk creates a smooth, creamy base without dairy, adding richness while keeping the soup plant-based. It also provides healthy fats and a subtle sweetness that balances savory elements.
Old Bay Seasoning
This classic spice blend elevates the soup with a savory, warming flavor that complements the natural sweetness of the vegetables.
Aromatics: Onion, Garlic, Carrots, Celery
The classic trifecta of aromatics provides a flavor foundation that enriches the broth. Sautéing these vegetables releases their natural sweetness and complexity.
Vegetable Stock
A high-quality vegetable stock provides depth and richness, keeping the recipe vegetarian-friendly while enhancing the flavor of all ingredients.
Pro Tips Before You Start
- Choose Pure Wild Rice – Blends can work, but pure wild rice gives the best texture and nutty flavor.
- Soak Rice for Faster Cooking – Soaking for 20–30 minutes can reduce stovetop cooking time.
- Season Gradually – Adjust salt, pepper, and Old Bay after adding coconut milk to balance flavors.
- Chop Kale Without Stems – Stems remain tough, so use leaves for smooth, tender texture.
- Taste as You Go – Wild rice absorbs flavors; check seasoning before serving.
How to Make Wild Rice Soup
Instant Pot Method
Step 1: Combine Ingredients
In the Instant Pot, add 6 cups vegetable stock, 1 cup wild rice, 8 oz sliced mushrooms, 1 cup diced sweet potato, 1 cup diced carrots, 1 cup diced celery, 1 diced onion, 2 cloves garlic, 1 bay leaf, and 1 tsp Old Bay seasoning. Stir gently.
Step 2: Pressure Cook
Seal the lid and cook on high pressure for 25 minutes. Allow natural pressure release for 10 minutes, then quick-release remaining pressure.
Step 3: Add Coconut Milk & Kale
Remove the bay leaf. Stir in 1 cup coconut milk and 2 cups chopped kale. Allow kale to wilt and soup to become creamy.
Step 4: Season & Serve
Taste and adjust with salt, black pepper, or extra Old Bay. Serve hot, garnished with toasted pumpkin seeds or fresh herbs.
Stovetop Method
Step 1: Sauté Aromatics
Heat 1 tbsp olive oil in a large pot. Sauté diced onion until soft, then add minced garlic and cook until fragrant.
Step 2: Build the Soup Base
Add 6 cups vegetable stock, 1 cup wild rice, mushrooms, sweet potato, carrots, celery, bay leaf, and Old Bay seasoning. Stir to combine.
Step 3: Simmer
Cover and simmer on medium-low for 30–40 minutes, stirring occasionally, until wild rice is tender.
Step 4: Finish Soup
Remove bay leaf. Stir in coconut milk and chopped kale. Simmer just until kale softens.
Step 5: Adjust & Serve
Taste and season as needed. Serve with crusty bread or a side salad.
Serving Suggestions
- Crusty Sourdough Bread – Perfect for soaking up creamy broth.
- Roasted Brussels Sprouts – Adds caramelized flavor contrast.
- Green Salad – Provides freshness to balance richness.
- Grilled Cheese Sandwich – Classic pairing with soup.
- Toasted Seeds or Nuts – Adds crunch and depth.
Variations & Substitutions
- Chicken Stock – Adds deeper flavor for non-vegetarians.
- Spinach Instead of Kale – Quick-cooking and equally nutritious.
- White Beans or Lentils – Boosts protein content.
- Spicy Twist – Add red pepper flakes or cayenne.
- Dairy Option – Use cream or half-and-half instead of coconut milk.
Storage & Reheating
- Refrigerator – Airtight container for up to 5 days.
- Freezer – Portion and freeze for up to 3 months.
- Reheat – Warm gently on stovetop, adding stock or water if too thick.
Frequently Asked Questions (FAQs)
Q: Can I use a wild rice blend?
A: Pure wild rice is preferred for texture, but blends work—adjust cooking time as needed.
Q: Is this soup vegan?
A: Yes, using vegetable stock and coconut milk keeps it fully plant-based.
Q: Can I substitute coconut milk?
A: Yes, cream, half-and-half, or plant-based cream are alternatives.
Q: Can I cook rice separately?
A: Cooking in the soup infuses more flavor, but pre-cooked rice can be added at the end.
Q: Does the soup thicken over time?
A: Yes, wild rice absorbs liquid. Thin with broth when reheating if needed.
Q: Can I skip mushrooms?
A: Replace with extra sweet potatoes or zucchini if preferred.
Q: Can I use frozen kale?
A: Yes, thaw and stir in near the end of cooking.
Health Benefits
- Wild Rice – High in protein, fiber, and minerals.
- Mushrooms – Rich in antioxidants and support immune health.
- Sweet Potatoes – Provide vitamins, beta-carotene, and fiber.
- Kale – Packed with vitamins A, C, K, and antioxidants.
- Coconut Milk – Healthy fats for energy and creaminess.
- Aromatics & Vegetables – Promote digestive health and immunity.
This soup is nutrient-rich, plant-based, and satisfying—a perfect combination of flavor and health.
Final Thoughts
This Wild Rice Soup with Mushrooms, Kale & Sweet Potato is comforting, flavorful, and nourishing. Creamy without being heavy, hearty without being overly rich, and full of wholesome ingredients, it’s ideal for cold nights, meal prep, or family dinners. Its flexibility and depth of flavor make it a recipe you’ll return to again and again.
Embrace the warmth, savor the textures, and enjoy the healthful goodness of this incredible soup—a true staple for every kitchen.
