Vegan Wild Rice Soup is easy to make in the Instant Pot pressure cooker. It's creamy and comforting while being dairy-free, gluten-free, and oil-free.
Just look at that creamy goodness!
About 25 years ago I visited Minnesota for the first time.
I was really excited to try wild rice soup since I had heard so much about it.
While I wasn't vegan back then, I was lactose intolerant.
And I was so disappointed when I learned it was a cream-based soup.
But it looked so delicious!
I had major food envy.
Thankfully, now I know how to make traditional creamy recipes dairy-free by using plant-based ingredients such as cashews.
What is wild rice?
Wild rice is native to North American and grows in the cool waters of northern Minnesota.
Technically a grass, wild rice is very nutritious.
It's high in fiber and low in calories.
And it's also a good source of protein, B vitamins, and potassium.
Learn more by reading The History and Story of Wild Rice.
Instant Pot Recipe
Now I can enjoy Vegan Wild Rice Soup whenever I want since it's so easy to make in the Instant Pot!
Do you have an Instant Pot electric pressure cooker? I highly recommend it!
I bought mine many years ago.
In fact, the model I have is the original version which has since been discontinued.
But it still works great!
I use my Instant Pot several times a week.
I love it for cooking beans and grains.
For example, I always use it for making quinoa when I want to make recipes such as Avocado Quinoa Salad,Quinoa Tabbouleh Salad, and Cilantro Lime Quinoa because it turns out perfectly every time.
All varieties of rice cook perfectly as well, even wild rice!
I regularly use it to makeWild Rice Salad with Apple and Pomegranate, Coconut Jasmine Rice, and Basmati Rice Pilaf.
And you can also use to to make easy and healthy Instant Pot Mashed Potatoes.
How to prepare Vegan Wild Rice Soup
Making this soup in the Instant Pot is very simple:
- Saute onion, garlic, carrots, and celery in a little water.
- Add the uncooked wild rice, soaked dried chickpeas (garbanzo beans), vegetable broth or water, and some seasonings.
- Close the lid and set the manual function (pressure cook) for 25 minutes.
- Let the pressure release naturally.
- Meanwhile, blend raw cashews and water to make cashew cream.
- Add the cashew cream, salt and pepper, to taste, and enjoy your Vegan Wild Rice Soup!
Doesn't that sound easy?
Plus you won't miss the dairy or oil!
And if you're looking for more soups to make in the Instant Pot, check out the recipes for Indo-Chinese Corn Soup, Instant Pot Lentil Soup, andVegan Potato Corn Chowder.
Vegan Wild Rice Soup Recipe
This soup is ready in less than an hour and makes about 6 servings. However, I've been known to eat more than one bowl at a time because it's so delicious!
I recommend soaking the chickpeas for several hours or overnight, but if you don't have dried beans, you can add in canned garbanzo beans at the end as many readers have told me they have done successfully.
If you have any leftovers, you can keep them refrigerated for a few days and reheat the soup on the stove or in the microwave.
If you love this recipe, please give it 5 stars!
Vegan Wild Rice Soup in the Instant Pot
Ingredients
- 1 cup diced onion
- 2 cloves garlic, minced
- 1 cup diced carrots
- 1 cup diced celery
- 1 cup dried chickpeas, (garbanzo beans) soaked for a few hours or overnight
- 1 cup wild rice
- 1 bay leaf
- 1 teaspoon dried thyme
- 5 cups vegetable broth , or water
- ½ cup raw cashews, (soaked for 30 minutes in hot water if you don't have a high speed blender)
- ½ cup water
- salt, to taste
- pepper, to taste
Instructions
- Using the Saute function, saute the onions in a splash of water until they are softened and slightly translucent.
- Add the garlic and saute for about 30 seconds more.
- Add the carrots and celery and a few more splashes of water, as necessary, if the pot is dry. Saute for a few minutes until the vegetables are softened.
- Add the chickpeas, wild rice, bay leaf, thyme, and vegetable broth or water and stir to combine.
- Close the lid and set the timer for 25 minutes on Manual.
- Allow the pressure to release naturally.
- Meanwhile, in a high-speed blender such as a Vitamix, blend the cashews and ½ cup water until very smooth.
- Remove the lid once the pressure has released. Add the cashew mixture and stir well. Add salt and pepper, to taste, and enjoy!
Helene
Can this soup be frozen without losing its flavor or integrity? I'm trying to get away from buying canned soups for lunches but I live alone and can't always consume a large batch of soup before it goes bad.
Liza Ross
Hi Helene, Yes, it can be frozen then defrosted and reheated later.
Tara
This was amazing! I used to love wild rice soup when I wasn't eating vegan and this totally reminded me of it! I don't have a pressure cooker so I just cooked it longer stove top and used precooked chickpeas I had and it still was delicious.
Liza Ross
I'm so glad it turned out well on the stove, Tara!
marina
Made this just as described, first ever vegan instantpot recipe and was not dissapointed. I used the Lundgren rice wild blend and it was a win!! Thank you!
Liza Ross
I'm so happy to hear this, Marina!
Jackie
Could you use canned chick peas? I have a ton Im trying to find recipes for and this sounds amazing! Thank you!
Liza Ross
Yes, many people have commented that they have used canned chickpeas. I would wait to add them at the end along with the cashew mixture.
Lauren
Hi!
What salad would you recommend to pair with this?
( I LOVE this soup and have made it several times.)
Cheers -Lauren
Liza Ross
Thanks Lauren! I'm so glad you love it! I would go with a simple green salad with some tomatoes, cucumbers, and Dijon Mustard Vinaigrette.
Nicole
Ive made this twice and absolutely love it.
Liza Ross
Thank you so much, Nicole!
Claire
This was creamy and delicous, i did add some dried porcini mushrooms
Liza Ross
Thank you, Claire! Porcini mushrooms sounds like a fantastic addition.
Tara
I bought an Instant Pot just so I could make this recipe. Totally worth it! I love the flavors. Definitely a keeper!
Liza Ross
Fantastic! It's one of our favorites, too.
Lora
Absolutely delicious, followed recipe as written. Will definitely make it again.
Liza Ross
I'm so happy you enjoyed it, Lora!
Katherine
Ive made this twice and I love it!! I add 3 bay leaves, 2 teaspoons (eyeball amount) of thyme, and Berbere seasoning for an added kick. Thank you so much for this recipe!!!
Liza Ross
Thank you, Katherine! I love your additions!