Creamy Wild Rice Soup (GF, V, DF)

Creamy wild rice soup is a Minnesota staple!  It is usually a rich soup with dairy, gluten and meat, but is doesn’t have to be.  I have come up with a recipe that I make at home, which is gluten free, dairy free, vegan and still just as delicious as traditional wild rice soup!  It is pretty simple to make, the wild rice is what takes a while to cook, but trust me it is worth it!  I use coconut milk instead of the usual cream to make it taste rich, but you would never know it is coconut milk, because it takes on the other flavors in the soup.  I use mushrooms to make the broth flavorful, and give it a meaty feel without the meat.  Once you try this soup, trust me, you will be making it again and again this Fall and Winter season!

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.



Place the wild rice in a pot, cover with filtered water by at least 3 inches and bring to a boil. Lower to a simmer and cook until the rice has \”bloomed\”, about an hour to an hour and 15 minutes depending on your rice. Drain the rice and set aside.Combine the 2 1/2 cups filtered water, celery, onion, carrots, garlic, mushrooms, sea salt, thyme, and rosemary in a pot and bring to a boil.  Lower to a simmer and cook for about 20 minutes until the veggies have softened  Add the coconut milk, and arrowroot mixture and cook until thickened.  Remove from heat, stir in the wild rice, and serve!

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Recipe Type

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

Course Type

  • Soup

Skill Level

  • Beginner
  • Easy