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butternut squash wild rice soup in a white bowl with a spoon next to a bowl of fresh parsley.
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5 from 5 votes

Butternut Squash Wild Rice Soup

Enjoy this butternut squash wild rice soup as a cozy, hearty and flavorful lunch or dinner on a colder day!
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Dinner, Lunch, Soup
Cuisine: American, British
Diet: Gluten Free, Vegan, Vegetarian
Servings: 3 servings
Calories: 309kcal
Author: Claire

Equipment

  • Soup pot
  • Vegetable peeler

Ingredients

  • 1 tablespoon olive oil
  • ¼ white onion diced
  • 1 garlic clove minced or finely diced
  • 2 large carrots diced
  • 1 zucchini diced
  • ½ small butternut squash peeled, diced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • 1 teaspoon sweet paprika
  • ½ cup wild rice dry weight, rinsed, or wild rice mix
  • ½ cup cabbage tough stems removed, shredded
  • 3 cups vegetable broth
  • ½ cup coconut milk
  • pinch salt
  • pinch black pepper optional
  • fresh parsley to garnish

Instructions

  • Drizzle olive oil into a large soup pot, and saute onion and garlic on a low heat for 3-4 minutes until softened. Add the diced butternut squash, carrots and zucchini, along with the dried basil, thyme and sweet paprika. Stir well, then cook for 4-5 minutes for the vegetables to soften.
  • Tip in the wild rice and shredded cabbage.
  • Pour in the vegetable broth and bring the soup to a boil. Reduce the heat to a very light simmer and pour in the coconut milk. Add salt and (optional) black pepper and cook for 20-25 minutes until the vegetables are fork tender and the rice is cooked. Ladle into your serving bowls and enjoy!

Notes

  • Personally I use a wild rice mix, but you can also use all wild rice.
  • I suggest to dice the veggies into small pieces of a similar size for an even cook time.
  • You can easily swap out the vegetables and herbs for those of preference, if kept to around the same quantities.
  • Add more water or broth if the soup feels too thick, to taste preference.
  • Nutritional information is auto-generated and should be understood to be an estimate.
 
Swiss Interest Group Histamine Intolerance
All ingredients score 0 on the SIGHI list, with the exception of:
  • garlic, which scores 1.
  • black pepper, which scores 2.
  • vegetable broth is not rated, and will depend upon ingredients and preparation method.
  • napa and green cabbage score 0, but Savoy cabbage scores 1 with a ? as a liberator. Only use the latter if you know you tolerate well.

Nutrition

Calories: 309kcal | Carbohydrates: 62g | Protein: 8g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 993mg | Potassium: 1365mg | Fiber: 10g | Sugar: 14g | Vitamin A: 35585IU | Vitamin C: 71mg | Calcium: 188mg | Iron: 4mg