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    Home » Recipes » Soups

    Published: Feb 6, 2019 · Modified: Nov 28, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 8 Comments

    Creamy Wild Rice Vegetable Soup

    Jump to Recipe Print Recipe

    This creamy wild rice vegetable soup is full of healthy vegetables, creamy from coconut milk and flavourful from lots of herbs. So easy to make and you can easily swap the vegetables in and out for those you have to hand. This vegan soup makes a lovely cosy lunch or light dinner.

    bowl of creamy wild rice vegetable soup on a blue checked cloth.

    If you love vegetable soups as much as my family does, then you may also like to see my celery and leek soup, my quinoa vegetable soup and broccoli and cauliflower soup. Both bursting with healthy ingredients and so cosy too!

    This creamy wild rice vegetable soup is packed with healthy ingredients, and is so good for lunch or a light dinner during the colder months. It's also gluten free and vegan, so hopefully will suit most dietary requirements.

    Jump to:
    • ⭐ Why this recipe is so good
    • 🍲 Ingredients
    • 🔪 Step by step instructions
    • 💭 Recipe tips and notes
    • 🥣 More soups to enjoy
    • 📖 Recipe
    • 💬 Comments

    ⭐ Why this recipe is so good

    Come fall I think many of us crave a warming bowl of soup for lunch or a light dinner. This creamy wild rice soup is so good because:

    • Hearty: the addition of the wild rice makes it a filling soup that will keep you happy until dinner time!
    • Healthy: packed with healthy vegetables, herbs and spice.
    • Easy to make: a simple recipe that is made on the stovetop.

    🍲 Ingredients

    This wild rice soup focuses upon fresh vegetables, as well as pantry staples in the herbs and spice. You will need:

    • Wild rice: personally I think a wild rice mix is better, but either is good.
    • Carrots, zucchini, squash and (optional) cabbage: the healthy veg at the heart of the soup.
    • Thyme, basil and sweet paprika: for lots of flavour.
    • Coconut milk: for that creamy taste and texture.
    • Vegetable broth: if you have food sensitivities you may wish to make your own, or check ingredient lists.

    🔪 Step by step instructions

    This is essentially a two step vegetable wild rice soup recipe, and very easy to make:

    STEP 1

    Fry the vegetables in a large pan (with the exception of the cabbage if using), stirring often to avoid sticking. Add the dried herbs and stir to combine, then the wild rice.

    STEP 2

    Pour in the stock and bring to a boil. Then reduce to a simmer and pour in the coconut milk. Simmer until the vegetables and rice are fully cooked through.

    💭 Recipe tips and notes

    • Personally I like to use a wild rice mix, but you can use all wild rice if you prefer.
    • You can easily swap out the vegetables and herbs for those of preference, if kept to around the same quantities.
    • Add more water or stock if the soup feels too thick, to taste preference.
    bowl of creamy wild rice vegetable soup on a blue checked cloth.

    🥣 More soups to enjoy

    Find so many healthy and flavorful soup recipes, including my tasty turmeric chicken soup and my popular butternut squash and apple soup. Some recent recipes to enjoy:

    • broccoli zucchini soup in a white bowl with a spoon in it on a beige cloth next to garlic and mint.
      Broccoli Zucchini Soup
    • parsnip and ginger soup in a white bowl garnished with fresh herbs with a spoon in it next to ginger and garlic.
      Parsnip and Ginger Soup
    • collage of salad, bread rolls, squash and sweet potatoes in a dish.
      What To Serve With Chicken Soup - 25 Best Recipes!
    • celery and leek soup in a white bowl with a spoon in it on a blue cloth next to a bowl of herbs.
      Celery and Leek Soup

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating ⭐⭐⭐ if you tried the recipe!

    📖 Recipe

    creamy wild rice vegetable soup in a white bowl on a blue cloth.

    Creamy Wild Rice Vegetable Soup

    Claire
    This creamy wild rice vegetable soup is a hearty lunch or light dinner dinner. It's a vegan, gluten free and low histamine recipe.
    5 from 3 votes
    Prevent your screen from going dark
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    Prep Time 10 mins
    Cook Time 30 mins
    Total Time 40 mins
    Course Dinner, Lunch, Soup
    Cuisine American, British
    Servings 2 servings
    Calories 447 kcal

    Ingredients
      

    • ½ cup wild rice rinsed, or wild rice mix
    • 2 large carrots diced
    • 1 zucchini diced
    • 1 small squash diced, (or half small butternut squash)
    • ½ cup cabbage optional
    • 1 teaspoon dried thyme
    • 1 teaspoon dried basil
    • 1 teaspoon sweet paprika
    • 3 cups vegetable stock
    • ½ can coconut milk
    • 1 tablespoon olive oil
    • pinch salt
    • parsley to garnish

    Instructions
     

    • Add the oil to a large saucepan and heat to a low-medium temperature. Add the vegetables to the pan (with the exception of the cabbage if using) and cook for 4-5 minutes, stirring often to avoid sticking. Add the dried herbs and wild rice and stir to combine.
    • Pour in the stock and bring the soup to a boil, then reduce the heat to a light simmer. After the soup has been returned to a simmer add the coconut milk and stir. Cook for around 25 minutes, stirring occasionally. If the soup becomes too thick add more boiled water to get the consistency of your preference.
    • Spoon into your bowls, season with salt and sprinkle with parsley.

    Notes

    • Personally I use a wild rice mix, but you can also use all wild rice.
    • You can easily swap out the vegetables and herbs for those of preference, if kept to around the same quantities.
    • Add more water or stock if the soup feels too thick, to taste preference.
     
    Swiss Interest Group Histamine Intolerance
    All ingredients score 0 on the SIGHI list, with the exception of:
    • vegetable stock is not rated, and will depend upon ingredients.

    Nutrition

    Calories: 447kcalCarbohydrates: 90gProtein: 12gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 1490mgPotassium: 2047mgFiber: 14gSugar: 19gVitamin A: 53378IUVitamin C: 107mgCalcium: 258mgIron: 5mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
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    More Cosy & Warming Soups

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      Turkey Quinoa Soup

    Reader Interactions

    Comments

    1. Kara says

      September 26, 2022 at 12:08 am

      5 stars
      I've made this several times. I sometimes change up the veggies to suit what I have on hand and often add some quinoa just for fun. Very creamy and comforting!

      Reply
      • Claire says

        September 26, 2022 at 8:45 am

        So glad you like it Kara! It's a good soup to swap veggies in and out of isn't it - I do the same.

        Reply
    2. Tans says

      February 27, 2022 at 5:38 pm

      Doesn’t frying vegetables increase histamines?

      Reply
      • Claire says

        February 27, 2022 at 6:29 pm

        Yes, frying and grilling can increase histamine. If you are sensitive to the cooking method then you may prefer to add the vegetables and then the stock immediately after, and cook that way.

        Reply
    3. Kristina says

      May 18, 2021 at 3:00 am

      Is rinsing the rice in cold water a personal preference or is it for LH or other purpose?

      Reply
      • throughthefibrofog says

        May 18, 2021 at 8:46 am

        It doesn't affect histamine as far as I know. Rinsing rice helps slightly reduce the starch content and create fluffier rice, but is optional.

        Reply
    4. Amanda says

      March 09, 2021 at 12:01 pm

      This is really yummy soup! I used homemade veggie broth and it turned out delicious. Thank you for the recipe!

      Reply
      • throughthefibrofog says

        March 09, 2021 at 1:45 pm

        So glad you like it Amanda! Thanks for taking the time to leave a comment 🙂

        Reply

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    Recipe Rating




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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

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