Healthy Fall Soup Recipe | Creamy Wild Rice & Veggies

Introduction

When crisp leaves start to fall and sweater weather rolls in, it’s time for a warm, comforting bowl of soup — and this Creamy Wild Rice & Veggie Soup is the perfect seasonal favorite. Hearty and nourishing, this recipe blends chewy wild rice, savory mushrooms, sweet carrots, and fragrant herbs in a creamy, plant-forward base that feels both satisfying and wholesome.

Inspired by cozy Midwestern wild rice soup traditions, this version keeps things healthy and vegetarian without sacrificing the creamy comfort. It’s the kind of recipe you’ll want simmering on the stove during a chilly evening or tucked into a thermos for a workweek lunch.

Ingredients Overview

Wild Rice

Wild rice has a nutty flavor and pleasantly chewy texture, making it the perfect grain for fall. It’s also high in fiber and protein. Make sure to use 100% wild rice, not a wild rice blend, for the most robust flavor.

Cooking tip: Wild rice takes 40–50 minutes to cook, but you can prep it ahead or use pre-cooked packets for a faster version.

Mushrooms

Mushrooms bring a deep, earthy umami that pairs beautifully with the nutty rice. Cremini (baby bella) or white mushrooms are both great, but shiitake or a mix of wild mushrooms can add depth.

Substitute: If you’re not a mushroom fan, try diced zucchini or roasted butternut squash.

Carrots, Celery & Onion

This classic vegetable base adds sweetness, crunch, and aromatic backbone to the soup. It’s a trio that delivers comforting flavor in every spoonful.

Garlic & Herbs

Fresh garlic, thyme, rosemary, and a bay leaf infuse the soup with warmth and fall aroma. Use fresh herbs if available — they add incredible fragrance.

Optional add-in: A pinch of nutmeg enhances the creamy flavor subtly.

Vegetable Broth

A good-quality broth is essential. Homemade or low-sodium store-bought vegetable broth creates the soup’s foundation. You could also use mushroom broth for even more depth.

Milk or Non-Dairy Cream

To keep it healthy but still creamy, use whole milk, unsweetened almond milk, or oat milk. For ultra-creamy texture, a splash of coconut milk or cashew cream works wonders.

Gluten-Free Option: Use cornstarch or arrowroot to thicken instead of flour.

Olive Oil or Butter

Used to sauté the vegetables, olive oil keeps it light and heart-healthy. Butter adds richness. Choose based on your preference or dietary needs.

Step-by-Step Instructions

1. Cook the Wild Rice
   Bring a pot of salted water to a boil. Add the wild rice and cook according to package instructions (about 45–50 minutes) until tender but chewy. Drain and set aside. If using pre-cooked wild rice, skip this step.

2. Sauté the Veggies
   In a large soup pot or Dutch oven, heat olive oil or butter over medium heat. Add diced onion, carrots, and celery. Sauté for 5–7 minutes, until softened and fragrant. Stir in garlic, thyme, and rosemary, and cook another minute.

3. Add Mushrooms and Broth
   Stir in sliced mushrooms and cook until they release their moisture, about 4–5 minutes. Pour in the broth and add a bay leaf. Bring to a simmer and cook for 10–15 minutes to develop flavor.

4. Make It Creamy
   In a small bowl, whisk together milk and flour (or cornstarch for GF) until smooth. Slowly pour into the soup while stirring to thicken. Let the soup simmer gently for another 5–10 minutes, until slightly thickened.

5. Add Cooked Wild Rice
   Stir in the cooked wild rice and season with salt and black pepper to taste. Heat through for 5 minutes. If the soup gets too thick, add more broth or milk to loosen it.

6. Finish & Serve
   Remove bay leaf. Taste and adjust seasoning. Garnish with chopped parsley, fresh thyme, or a sprinkle of nutritional yeast or Parmesan if desired.

Tips, Variations & Substitutions

• Make it Vegan: Use olive oil and plant-based milk (oat milk and cashew cream work well). Skip cheese garnishes or use nutritional yeast.

• Add Protein: Toss in a can of white beans or chickpeas for a protein boost without meat.

• Roasted Veggies Option: Roasting the mushrooms and carrots before adding them intensifies their flavor.

• Bulk It Up: Stir in kale, spinach, or Swiss chard in the final few minutes for added greens.

Serving Ideas & Occasions

This creamy wild rice soup is perfect for:

• Fall dinners after work or school

• Weekend meal prep — it stores beautifully

• Lunch in a thermos for cool outdoor days

• Holiday meals as a cozy vegetarian starter

Serve with:

• Rustic sourdough bread or cornbread

• A side salad with apple cider vinaigrette

• A mug of warm apple cider for the full fall effect

Nutritional & Health Notes

This soup is loaded with nutrients:

• Wild rice is high in fiber, protein, and antioxidants

• Mushrooms offer immune-supporting compounds

• Carrots and celery bring beta-carotene and potassium

• Using plant-based milk keeps it low in saturated fat

One bowl (about 1½ cups) comes in at around 280–350 calories, depending on milk and oil choice. It’s naturally vegetarian and can easily be made dairy-free and gluten-free with simple swaps.

FAQs

Q1: Can I make this soup ahead of time?
Yes! It keeps well in the fridge for up to 4 days. The flavors deepen over time. Just reheat gently on the stove and add a splash of broth if needed.

Q2: Can I freeze wild rice soup?
Absolutely. Let it cool completely, then freeze in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat over medium heat.

Q3: How can I make it even creamier?
Use cashew cream (blend soaked cashews with water), coconut milk, or a splash of half-and-half for a richer texture.

Q4: What’s the best non-dairy milk for this soup?
Oat milk or unsweetened almond milk are best for a neutral flavor. Avoid sweetened or flavored versions.

Q5: Can I use a wild rice blend instead?
You can, but the texture and flavor will be softer and less nutty. 100% wild rice gives the most satisfying chew and flavor.

Q6: What vegetables go well with this soup?
Try adding diced parsnips, sweet potatoes, leeks, or kale for even more fall character.

Q7: Is this soup filling enough for a main course?
Yes! With wild rice, veggies, and optional beans, it’s hearty and satisfying on its own. Pair with a salad or bread for a full meal.

Healthy Fall Soup Recipe | Creamy Wild Rice & Veggies

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• Author: Isabella Moretti
• Total Time: 1 hour
• Yield: 4–5 servings 1x

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Description

A cozy, creamy fall soup made with wild rice, mushrooms, carrots, and herbs. Vegetarian, hearty, and perfect for crisp autumn nights.

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Ingredients

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• ¾ cup uncooked wild rice

• 1 tbsp olive oil or butter

• 1 small onion, diced

• 2 carrots, peeled and chopped

• 2 celery ribs, chopped

• 2 cloves garlic, minced

• 8 oz mushrooms, sliced

• 1 tsp dried thyme

• ½ tsp dried rosemary

• 1 bay leaf

• 5 cups vegetable broth

• 1 cup milk (or non-dairy milk)

• 2 tbsp flour or 1 tbsp cornstarch (for thickening)

• Salt & pepper, to taste

• Fresh parsley or thyme, for garnish

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Instructions

• Cook wild rice until tender. Drain and set aside.

• In a soup pot, sauté onion, carrot, and celery in olive oil for 5–7 minutes.

• Add garlic, thyme, and rosemary. Cook 1 minute.

• Add mushrooms, cook 4–5 minutes.

• Pour in broth and add bay leaf. Simmer 10–15 minutes.

• Whisk milk and flour/cornstarch. Stir into soup. Simmer until thickened.

• Stir in cooked wild rice, season with salt and pepper.

• Remove bay leaf, garnish, and serve.

Notes

• Add kale, beans, or leeks for variety.

• Freeze leftovers for up to 3 months.

• Use coconut milk or cashew cream for dairy-free creaminess.

• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Category: Soup, Dinner
• Cuisine: Fall-Inspired, Vegetarian

Nutrition

• Calories: ~325 per serving