Vegan Wild Rice Soup (Kristina DeMuth, MPH, RD)

Serves 6-8 :

1 Large onions
1 Large sweet potatoes
2-4 Large carrots
4 stocks of celery (or 1/2 bunch)
2 cups chopped broccoli
1/2 cup chopped Mushrooms (optional)

“Cream” Sauce:
1 cups cashews
1.5- 2 cups unsweetened almond milk (or other plant-based milk)
1 package of organic silken tofu (about 12.3 oz) (optional)
1-2 tbsp nutritional yeast (optional)
2-3  cups of vegetable broth (* for a thinner soup use more broth)

1 cups of uncooked wild rice
3  cups of water

Spices/ Seasonings:
2 garlic gloves (minced)
2 bay leaves
pepper (to taste)
crushed red pepper (to taste)

1. Combine water and the wild rice in a pan and cook on high. Allow the water to come to a boil. Once boiling, cover the pan and turn the heat down to medium-low.  Stir it often. Once the rice has cracked and is soft, it is finished. If there is extra water, pour the rice over a strainer. The rice will take about 20- 30 minutes.
2. While the rice is cooking, wash the veggies. Chop/ dice them into small pieces.
3. In a large pot (I use the same one for the rest of the soup), lightly sauté the garlic. Once the garlic is lightly browned, add the onions and potatoes. Allow the potatoes and onions to cook until the onions are transparent and the potatoes are soft. Add the carrots and allow to cook for a few minutes. Add all the other vegetables to the skillet except for the kale and broccoli– these should be added last. Continue to sauté the veggies until desired tenderness. The veggies will soften-up a little more in the soup. Once finished, combine the veggies and the rice together in the large pot (NOTE: I usually sauté with a small amount of  vegetable broth, water, or avocado oil).
4.  Blend cashews, almond milk,  nutritional yeast, and silken tofu in a strong blender. Pour the mix into the large pot with the veggies and rice. (NOTE: if your blender is not super strong, best to soak cashews in hot water for a bit to help soften them up).
5. Add vegetable broth and bay leaves to the soup. Stir with a spoon and heat the soup on medium-high heat until  warm (~ 20 minutes). Add crushed hot pepper and black pepper to taste.
6. Share with friends and/or family and enjoy!


Kristina DeMuth is a Master of Public Health and a Registered Dietitian with experience in:
Writing, Research, Eating Disorders, Chronic Diseases Prevention, Vegan and Vegetarian Health, General Health, International Nutrition (specifically, in Haiti and Uganda).



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