Can I use brown rice instead of wild rice?

Yes, you can substitute brown rice for wild rice, but note that cooking times will differ. Brown rice typically takes 40-45 minutes to cook, similar to wild rice, but the texture and flavor will be slightly different. Wild rice has a nuttier, chewier quality that really complements this soup.

Do I have to use canned beans?

You can absolutely use dried white beans that you've cooked yourself. You'll need about 4.5 cups of cooked beans to replace the three cans. Using dried beans can be more economical and allows you to control the texture better.

Is this soup freezer-friendly?

Yes, this white bean wild rice soup freezes beautifully for up to 3 months. Just be aware that the rice may absorb more liquid after thawing, so have extra broth ready when reheating.

Can I make this in a slow cooker?

Definitely! Sauté the aromatics first, then transfer everything to your slow cooker. Cook on low for 6-7 hours or high for 3-4 hours. Add the greens and lemon juice during the last 15 minutes of cooking.

How can I make this soup creamier?

Mash more of the beans in the pot, or blend 1-2 cups of the soup and stir it back in. You can also add a splash of coconut cream or cashew cream if you want an extra creamy texture.

What can I serve with this soup?

This soup pairs wonderfully with crusty artisan bread, garlic bread, or a simple side salad. It's also delicious on its own as a complete meal since it contains both protein and complex carbohydrates.

White Bean Wild Rice Soup (Gluten-Free, Dairy-Free, Vegan)

Name: White Bean Wild Rice Soup (Gluten-Free, Dairy-Free, Vegan)
Prep time: 15 min
Cook time: 55 min
Total time: 1 h 10 min
Yield: 6
Cuisine: American
Ingredients: 2 tablespoons olive oil; 1 medium yellow onion, diced; 3 celery stalks, diced; 3 medium carrots, peeled and diced; 4 cloves garlic, minced; 1 cup wild rice, rinsed; 3 cans (15 oz each) white beans, drained and rinsed; 6 cups vegetable broth; 2 bay leaves; 2 teaspoons dried thyme; 1 teaspoon dried oregano; 1 teaspoon sea salt; ½ teaspoon black pepper; ¼ teaspoon red pepper flakes (optional); 2 cups fresh spinach or kale, chopped; 2 tablespoons fresh lemon juice; Fresh parsley for garnish

Description

This hearty white bean wild rice soup is naturally gluten-free, dairy-free, and vegan. Packed with protein and fiber, it’s a comforting one-pot meal perfect for busy weeknights.

Ingredients

Units Scale

2 tablespoons olive oil
1 medium yellow onion, diced
3 celery stalks, diced
3 medium carrots, peeled and diced
4 cloves garlic, minced
1 cup wild rice, rinsed
3 cans (15 oz each) white beans, drained and rinsed
6 cups vegetable broth
2 bay leaves
2 teaspoons dried thyme
1 teaspoon dried oregano
1 teaspoon sea salt
1/2 teaspoon black pepper
1/4 teaspoon red pepper flakes (optional)
2 cups fresh spinach or kale, chopped
2 tablespoons fresh lemon juice
Fresh parsley for garnish

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Instructions

Heat olive oil in a large Dutch oven over medium heat. Add onion, celery, and carrots. Sauté for 5-7 minutes until softened. Add garlic and cook 1 minute more.
Stir in wild rice, thyme, oregano, bay leaves, salt, pepper, and red pepper flakes. Toast for 2 minutes.
Add vegetable broth and white beans. Bring to a boil, then reduce to simmer. Cover partially and cook 45-50 minutes until wild rice is tender.
Use a potato masher to mash about one-third of the beans in the pot to create creaminess.
Stir in spinach or kale and cook until wilted, 2-3 minutes. Remove bay leaves.
Stir in lemon juice. Taste and adjust seasonings as needed.
Serve hot, garnished with fresh parsley.

Prep Time: 15 minutes
Cook Time: 55 minutes
Category: Soup
Cuisine: American

Nutrition

Serving Size: 1
Calories: 285
Fat: 6 g
Carbohydrates: 48 g
Fiber: 11 g
Protein: 13 g