Creamy Spring Vegetable Wild Rice Soup

Nothing showcases a mélange of delicious spring vegetables like a hearty warming soup.  It is still the time of year when we are craving comforting warm things since the snow has yet to disappear.  This spring comfort food does not need to be unhealthy.  This creamy spring vegetable wild rice soup tastes rich and delicious, and yet it is vegan, gluten free and heart healthy.  I use coconut milk in place of the cream, and a little nutritional yeast and miso to give it that cheesy flavor.  It has hearty wild rice, and plenty of nutritious veggies as well as edamame for a bit of protein and a well balanced meal.

Author: Amy Lyons O’Neil

Amy has worked for Fresh and Natural Foods since 2006 contributing to the variety of healthful foods we offer. She graduated with a degree in studio art from Bethel University in 2007, but in her senior year of college, found that her passion was with the art of food. She later used her photography and culinary skills to create a vegan food and recipe blog, Fragrant Vanilla Cake. She has also written 3 cookbooks. She specializes in vegan and vegetarian recipes. Local, fresh and organic food has always been her focus in whatever she creates.



In a medium pot, place the wild rice, and cover with water a few inches above the rice. Bring to a boil, then lower to a simmer and cover. Cook until tender and starting to flower, about 45 minutes to an hour depending on the wild rice you use. Meanwhile, in a large stockpot, heat the olive oil over medium heat and add the leeks and carrots. Saute until starting to soften, about 5 minutes, then add the garlic and sauté another 30 seconds until fragrant. Add the milk, stock, sea salt, asparagus, and mushrooms. Bring to a boil, then lower to a simmer and cook until the veggies are tender, about 10 minutes. Add the edamame, miso, nutritional yeast, and cornstarch and cook for a few minutes until thickened and the flavors have melded. Once the rice has cooked, add it to the soup and serve.

Leave a Reply

Your email address will not be published. Required fields are marked *

Share this Recipe!

Rate this Recipe

Recipe Type

  • Allergen Friendly
  • Dairy-Free
  • Gluten-Free
  • Heart Healthy
  • Paleo
  • Vegan
  • Vegetarian

Course Type

  • Entree
  • Soup

Skill Level

  • Beginner
  • Easy