Embrace the cozy vibes of fall with this Autumn Wild Rice Soup. It is a hearty, vegetable-forward soup that combines the nutty chew of wild rice with the sweetness of butternut squash (or sweet potatoes) and earthy mushrooms. The broth is luxuriously creamy, yet it can easily be made dairy-free with coconut milk. It’s the kind of meal that nourishes the soul, packed with wholesome ingredients and warming herbs like thyme and sage.
Why You’ll Love This Recipe
Texture Heaven
This soup is far from one-note. You have the firm bite of wild rice, the soft melt-in-your-mouth squash, the meaty mushrooms, and the leafy kale all in one spoon. The broth ties it all together with a velvety consistency that feels indulgent but is actually packed with nutrients.
Perfect for Meal Prep
Wild rice holds its texture incredibly well in liquid, unlike pasta or white rice which can turn to mush. This means this soup tastes just as good (if not better) on day three or four. It freezes beautifully, making it a staple for healthy lunches throughout the colder months.
Ingredients
- 1 cup wild rice blend, uncooked
- 1 medium butternut squash, peeled and cubed
- 8 oz mushrooms, sliced
- 1 bunch kale, chopped
- 6 cups vegetable broth
- 1 can (14oz) coconut milk or 1 cup heavy cream
- 1 tsp dried thyme
- 1 tsp dried sage
Instructions
- Sauté onion, celery, carrots, and mushrooms. Add herbs.
- Add broth, rice, and squash. Bring to boil.
- Simmer covered for 45 minutes until rice is tender.
- Stir in cream and kale. Cook 5 mins. Serve.
Nutrition
Ingredient Highlights & Substitutions
Essential Ingredients
Wild Rice Blend: A mix of wild and brown rice adds the best texture and flavor.
Butternut Squash: Adds sweetness and beautiful orange color. Sweet potato works too.
Mushrooms: Cremini or baby bellas add savory depth.
Kale: A sturdy green that adds texture and vitamins.
Creamy Base: Heavy cream for richness, or full-fat coconut milk for a vegan option.
Herbs: Thyme, rosemary, and sage.
Smart Substitutions
You can add cooked chicken or turkey for extra protein. White beans are a great vegetarian protein addition. If you don’t like kale, spinach works, but add it at the very end.
Step-by-Step Instructions
Prep Phase
Rinse the wild rice. Peel and cube the squash. Slice mushrooms and chop kale. Dice onion, carrots, and celery.
Cooking Phase
In a large heavy pot, sauté onion, carrots, celery, and mushrooms in butter/oil until soft.
Add garlic and herbs; cook for 1 minute.
Add the vegetable broth, wild rice, and squash. Bring to a boil.
Reduce heat, cover, and simmer for 45 minutes until the rice and squash are tender.
Stir in the cream (or coconut milk) and kale. Simmer uncovered for 5-10 minutes to thicken slightly and wilt the greens. Season with salt and pepper.
Pro Tips for Perfect Results
Technique Secrets
Make sure you use a wild rice blend or raw wild rice. Quick-cooking or instant rice will turn to mush in the long simmer time. Also, don’t skimp on the salt—rice and potatoes absorb a lot of seasoning.
Common Mistakes to Avoid
Adding the kale too early. It only needs a few minutes to soften. If you boil it for 45 minutes with the rice, it will lose its color and texture.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 320 kcal |
| Protein | 8g |
| Carbohydrates | 45g |
| Fat | 14g |
Serving Ideas & Pairings
Presentation & Plating
Serve with a slice of crusty bread for dipping.
Pairing Suggestions
This is a complete meal. If you like creamy vegetable soups, check out our Mexican Street Corn Soup (Rich & Creamy) for another flavorful option.
Frequently Asked Questions
Q1? Is this gluten-free?
Yes, naturally. Just check your broth ingredients.
Q2? Can I make a roux?
If you want it thicker, make a roux (butter/flour) at the start before adding broth.
Q3? Can I use milk?
Milk is too thin; use half-and-half or a milk/cornstarch slurry.
Conclusion
Autumn Wild Rice Soup is a hug in a bowl. It’s rich, creamy, and packed with the best produce of the season.
