Cozy Autumn Wild Rice Soup

Introduction

This Cozy Autumn Wild Rice Soup is a creamy, nourishing soup loaded with vegetables, earthy wild rice, herbs, and optionally tender chunks of chicken or mushrooms. It’s dairy-free adaptable, naturally gluten-free, and bursting with fall flavor. Ideal for cozy nights in or meal prepping for the week!

⏱ Time

Prep Time: 15 minutes

Cook Time: 45–50 minutes

Total Time: 1 hour

Servings: 6

Ingredients

Base:

• 2 tbsp olive oil or butter
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 3 medium carrots, sliced
• 2 celery stalks, sliced
• 1 cup mushrooms, chopped (optional)
• 1 cup uncooked wild rice (not instant)
• 6 cups vegetable broth or chicken broth

Herbs & Seasoning:

• 1 tsp dried thyme
• 1 tsp dried rosemary
• ½ tsp dried sage
• Salt & black pepper to taste
• 2 bay leaves

Creamy Add-in:

• ¾ cup unsweetened full-fat coconut milk or heavy cream
• 2 tbsp flour or cornstarch (to thicken, optional)
• 1 tbsp Dijon mustard (adds depth – optional)

Protein (Optional):

• 2 cups cooked shredded chicken or turkey
  or
• 1 can white beans, drained and rinsed

Garnish:

• Fresh parsley, chopped
• Cracked black pepper

‍ Method

1. Sauté Veggies:

Heat oil in a large pot or Dutch oven over medium heat.

Add onion, carrots, and celery. Sauté 5–7 minutes until softened.

Add garlic and mushrooms (if using) and cook another 2 minutes.

2. Add Rice & Broth:

Stir in wild rice, broth, thyme, rosemary, sage, salt, pepper, and bay leaves.

Bring to a boil, then reduce heat to low. Cover and simmer for 45–50 minutes, or until the wild rice is tender.

3. Optional: Thicken the Soup

Mix flour or cornstarch with 2 tbsp water to make a slurry. Stir into soup.

Add coconut milk or cream and Dijon mustard. Simmer another 5–10 minutes until slightly thickened.

4. Stir in Protein (Optional):

Add shredded chicken, turkey, or beans. Stir and warm through.

5. Taste & Finish:

Taste and adjust salt, pepper, or herbs.

Remove bay leaves. Garnish with parsley and cracked pepper before serving.

Serving Suggestions

Serve with crusty bread, biscuits, or a fall salad

Pairs beautifully with roasted butternut squash or apple slices

Keeps well for 3–4 days in the fridge and also freezes well

❓ Q&A

Q: Can I make this in a slow cooker?
A: Yes! Add everything (except cream and thickener) to the slow cooker. Cook on low for 7–8 hours or high for 4–5 hours. Stir in cream at the end.

Q: What if I don’t have wild rice?
A: You can use a wild rice blend, but adjust the cooking time based on the package. Avoid using quick-cooking rice.

Q: Can I make it vegan?
A: Absolutely! Use vegetable broth, skip the meat, and stir in white beans or chickpeas for protein. Use coconut milk or cashew cream.

Nutrition (Per Serving – Approximate, without chicken)

• Calories: 280
• Protein: 6g
• Fat: 12g
• Carbs: 34g
• Fiber: 5g
• Sugar: 4g
• Sodium: 520mg