This delicious vegan butternut squash and wild rice soup is the perfect cozy comfort food. Packed with flavour and nutrition, this easy-to-make hearty soup is made from whole foods and is sure to please even the pickiest of eaters.
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This soup is full of flavour and really nutritious too which makes it perfect for soup season. The addition of wild rice Nutritional benefits of cooking with wild rice include: a decrease in cholesterol levels, lower rates of heart disease caused by reductions in saturated fat intake and increased fibre intake. The fibre content found a wild rice blend can help combat colon cancer cells as well as regulate blood sugar which makes it preferable to white rice, or even brown rice. The black rice colour of the wild rice makes a lovely colour and texture addition to this meal too and a change from regular rice.
Butternut squash is low in calories but high in fibre and vitamins and minerals, particularly vitamins A and C.
Garlic has many immune boosting properties and is full of anti-oxidants.
Kale is often thought of as a superfood as it is rich in antioxidants, vitamin C, vitamin K, and beta-carotene. It also contains nutrients that can support eye health, weight management, heart health, and more.
Ingredients
These are all pretty standard and easily available ingredients and you should be able to pick them all up at the grocery store or greengrocers.
- Vegetable stock
- Butternut squash
- wild rice medley
- onion
- carrots
- celery
- kale (chopped)
- garlic
- olive oil
- dried oregano
- black pepper
- sea salt
For exact quantities see the recipe card below.
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Instructions
Prepare all the vegetables. Cut the onion, carrot, and celery into a small dice shaped cubes. Cut the butternut squash into 2-3 cm cubes.
Mince the garlic.
Wash, dry, and finely chop the kale.
In a large saucepan or large soup pot, heat a tablespoon of the oil over medium heat for a minute. Add the onion, celery, and carrot. Cook for 5 minutes on a low heat, stirring regularly, until the onion is starting to go translucent.
Add the garlic, butternut squash, uncooked wild rice and oregano. Stir to evenly distribute everything.
Add the vegetable broth and an extra 475ml water. Heat on a medium-high heat until boiling and then turn to a lower heat and simmer on a low boil for 40 minutes until the butternut squash cubes are soft and the rice is fully plump.
Add the salt, pepper, and kale. Cook for a further 5 minutes, stir occasionally to make sure all the kale gets submerged.
Taste and adjust salt and pepper as needed.
Top tip: keep an eye on the soup as it is cooking as you might want to add more water.
Print📖 Recipe
Vegan Butternut Squash and Wild Rice Soup Recipe
- Total Time: 1 hour
- Yield: 6-8 servings 1x
- Diet: Vegan
Description
This delicious Vegan Butternut Squash and Wild Rice Soup Recipe is the perfect cozy comfort food. Packed with flavour and nutrition, this easy-to-make soup is sure to please even the pickiest of eaters.
Ingredients
- 1.4 litres vegetable stock
- 450g butternut squash (cubed)
- 75g wild rice, uncooked
- 185g onion, diced (1 onion)
- 115g carrot, peeled and diced (1 large carrot)
- 50g celery, diced (1 stalk)
- 125g chopped kale (about 4 large leaves)
- 2 cloves/10g garlic, minced
- 2 tbsp olive oil
- ¾ tsp dried oregano
- ½ tsp ground black pepper
- ½ tsp sea salt / pink Himalayan salt
Instructions
Prepare all the vegetables.
Cut the onion, carrot, and celery into a small diced cubes.
Cut the butternut squash into 2-3 cm cubes.
Mince the garlic.
Wash, dry, and finely chop the kale.
In a large pot, heat the olive oil over medium heat.
Add the onion, celery, and carrot. Cook for 5 minutes, stirring regularly, until the onion is starting to go translucent.
Add the garlic, butternut, wild rice, and oregano. Stir to evenly distribute everything.
Add the vegetable stock plus an extra 475ml of water.
Reduce heat to medium-low and cook for 40 minutes until the butternut squash cubes are soft and the rice is fully plump.
Add the salt, pepper, and kale. Cook for a further 5 minutes, stir occasionally to make sure kale all gets submerged.
Taste and adjust salt and pepper as needed.
Substitutions / variations
- You can add some extra spice by using fresh chillis or chilli flakes or a tang of lemon zest. Or add some herbs like fresh thyme or a bay leaf - just remember to take the bay leaf out before serving.
- If you like creamy soups you can turn this into a creamy wild rice soup by adding a dash of vegan heavy cream such as cashew cream or full-fat canned coconut milk once it has cooked.
- You can substitute the butternut squash for sweet potato if you prefer. Cooking time remains the same.
- If you want to make the soup more nutrient dense you can always add tofu, garbanzo beans, red lentils or white beans for an extra protein punch.
This is one of the best soups if you like a chunky and varied texture. Between the kale, butter nut squash and wild rice you get a beautiful texture sensation with each mouthful. And even better - no need for any fancy equipment like an immersion blender or food processor.
How to store this soup
The best way to store this soup in an airtight container in the fridge or in a freezable container in the freezer.
Is this soup suitable for freezing?
Yes it is - although it will be a bit softer after freezing and re-heating. Defrost leftover wild rice soup at room temperature and then heat up on the hob or microwave before eating. I always make a big pot of soup so I can freeze half for another day.
How long will this soup keep for?
This soup will keep for up to 4 days in an airtight container in the fridge or for up to 3 months in the freezer.
Can I make hearty wild rice soup in an Instant Pot?
Yes you can make this in a pressure cooker! I can't give you exact timings as I haven't done it myself, but add all the ingredients except the kale, cook on high for 5 minutes and slow release. See if it is done, if not, cook again for another couple of minutes. Add in the kale at the end and leave to soften and wilt.
Can I make this soup in a slow cooker or crockpot?
Yes you can, in fact I think slow cookers are a great way to prepare meals for a family, and they help me with meal prep and meal planning, you just need to be prepared because of the longer cooking time. Simply add all the ingredients except the kale and cook on high for 4-6 hours. Check whether the butternut squash is soft and the rice plump, if not cook for another hour or two. Add the kale and continue to cook for half an hour before serving.
We hope that you liked this recipe for vegan wild rice soup with butternut squash, it is my favorite soup recipe. Share this wild rice soup recipe with your friends and Pin it for later.
You might also like these other vegan soup recipes...
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Easy Vegan Chickpea and Sweet Potato Soup Recipe
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Easy Creamy Broccoli Almond Soup Recipe (Vegan)
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Thai Coconut Curry Vegetable Soup With Green Bananas
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Easy Moroccan Spiced Vegan Chickpea Soup Recipe
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Alina Davies says
This is such a nutritious soup, I hope you enjoy it!