Hearty Wild Rice Soup with Autumn Vegetables and Chickpeas

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When the weather gets chilly, warm up with this comforting wild rice soup recipe. It's chock full of Autumn veggies like butternut squash, corn, carrots and sweet potatoes, along with thyme and tangy tomato paste. Hearty chickpeas and nutty wild rice join the show to make this vegan soup super filling, highly nutritious, and delicious. This soup recipe is made in one Pot with whole-food plant-based ingredients, it's healthy, oil-free and packed with Autumn flavor.

Overhead view of hearty wild rice stew with Autumn vegetables and Chickpeas

What is Wild Rice?

Did you know that wild rice is not actually rice? It's actually the seeds of a grass species native to North America. This "rice" is hand-harvested for consumption.

Wild Rice is a unique grain with a distinct appearance. It has long, slender grains that range in color from dark brown to black. Wild rice is loved for its nutritional benefits, including a good source of protein, fiber, and essential minerals.

It has a nutty flavor and chewy texture. Because of this it is great for adding to soups and stews and salads. The best part is that it doesn't break down and get mushy like white rice.

Why you'll love this RECIPE

Whole foods plant-based, oil-free recipe
Easy One Pot preparation
Hearty and Filling without feeling heavy or weighted down after eating
Full of seasonal produce and flavor
Balanced Nutrition profile with plant-based protein and fiber
Warming and cozy, this is plant-based comfort food
Gluten free and vegan

Flavor Boost Tip

For an extra boost of flavor in this wild rice soup use low sodium vegetable stock in place of the plain water.

Overhead of wild rice soup with chickpeas and autumn veggies with thyme

Wild Rice Soup Ingredients

Wild Rice – A nutty whole grain that adds chewy texture and heartiness to the stew
Fresh Thyme Leaves – Thyme infuses the soup with an earthy aroma which enhances the flavor
Sweet Potatoes – Sweet potatoes bring sweetness and rich, creamy texture
Butternut Squash – Adding butternut squash enhances its sweetness
Frozen Corn – Corn adds sweetness and vibrant color
Carrots and Celery: Essential to every soup
Chickpeas – Also known as garbanzo beans, are a protein-packed and fiber-filled legume, that adds a hearty and satisfying element to this soup recipe
Seasonings – Onion powder, garlic powder, smoked paprika, oregano, salt, black pepper and bay leaves.
Tomato Paste- Infuses the broth with an acidic tang to balance the earthiness of the wild rice and vegetables

Wild Rice tip: There is a lot of variance in wild rice blends. Be sure to read labels, especially if you have celiac or gluten intolerance. Wild rice should be naturally a gluten free food, but sometimes they sneak in hidden gluten.

Overhead closeup of wild rice soup with autumn vegetables

How to Make Wild Rice Soup

This oil-free recipe is easy to make. I skipped the sauté step of making this stew because all the veggies, spices, and aromatics cook together with the wild rice until it is tender. This makes this wild rice soup an easier and more beginner friendly recipe

Boil the Rice and Thyme
Prepare and add the Vegetables to the Pot
Season and Simmer
Adjust Seasoning and Serve

Tips for Making the Best Wild Rice Soup

Rinse the Rice: Before boiling, rinse the wild rice under cold water to remove excess starch, resulting in a fluffier texture.
Spice it Up: Adjust the level of smoked paprika and black pepper to suit your spice preference.
Use Pre-cut Vegetables: Save time by purchasing pre-cut sweet potatoes, butternut squash, and carrots.
Protein Boost: Add tofu cubes or seitan for extra protein.
Grain Swap: Experiment with different grains like quinoa or barley for a unique twist.
Reheat Refresh- Most soups get thicker the longer they sit especially if they contain grains or pasta. It may be necessary to add water and adjust the salt and pepper when reheating to have a brothier soup. This is normal.

FAQs

Can I add chopped onion and garlic instead of dried powders?

Yes absolutely! I wanted this soup to be an easier recipe and I wanted to balance out the work of chopping the veggies with using dried onion and garlic to skip a step. If you want to use the real thing, by all means do it! But I would suggest sautéing them in a little olive oil first before adding the liquid and boiling.

Can I add beef or chicken stock?

This is a vegan recipe, but as I always say, I don't judge. If you prefer to add beef or chicken stock to this recipe because you like that flavor, be my guest. I mean my recipes to inspire you to eat more veggies. However you want to do it is ok by me.

I don't have smoked paprika, what should I substitute?

If smoked paprika is not in your spice arsenal, I urge you to change that! But, I do know some people really have an aversion to smoky flavors. If that is the case, just omit the smoked paprika. If not, to achieve that smoky flavor you may add vegan bacon, liquid smoke or vegan sausages to the recipe.

Can I use dried thyme?

Yes, but only use a teaspoonful instead as the dried thyme has a more concentrated flavor that could overpower the soup's flavors.

Other Delicious Autumn Soup Recipes

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