Spring is right around the corner, but it’s never too late for a cozy, comforting recipe! Even better if it’s quick and easy to prepare, yet packed with lots of good fiber and plant-based protein, as this Vegan Mushroom Wild Rice Soup. 🍄
This decadent soup requires only 5 basic ingredients (mushrooms, wild rice, split peas, light coconut milk, and vegetable broth), plus a couple of spices and herbs we all have at home. In addition, you can prepare it entirely in the Instant Pot, which helps achieve an incredibly creamy result with very little effort (and a lot less washing up)!
Finally, this vegan mushroom soup recipe is completely gluten-free and meal prep-friendly. I like to prepare it in large quantities over the weekend and consume it for dinner on the following days when I have a harder time finding time to cook a balanced and nutritious meal. All the members of my family love it, and I’m sure you will too!
Vegan Mushroom Wild Rice Soup: why it’s so good for you (besides being delicious) 💯
If you are looking for an easy and nutritious dinner recipe or a way to increase protein intake in a plant-based diet, this mushroom soup with wild rice is the answer! Not only does one serving contain more than 23 grams of protein, but it also contains a good amount of precious dietary fiber, essential for promoting good digestion and regular bowel movements, as well as vitamins, minerals, and antioxidants.
Mushrooms, a powerhouse of antioxidants and vitamin D 🍄
For example, mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage, thus decreasing the risk of suffering from certain types of cancer.
In addition, they contain a good amount of vitamin D, whose function is to help the body absorb calcium to maintain and build strong bones. Although the intake of sufficient amounts of this vitamin is increasingly important as we age, especially for women, it is very difficult to obtain sufficient amounts through diet alone. Luckily, our body is an incredible machine and can synthesize it when exposed to sunlight. In addition, like humans, some types of mushrooms, such as portobello, cremini, and shiitake, can increase their vitamin D content after being exposed to UV or sunlight. Therefore, consumption of this amazing food can help supplement this vitamin, especially during winter or when we spend too much time indoors.
Not to mention that, from a culinary point of view, mushrooms have a particularly “meaty” texture. This is why they are particularly popular in plant-based cooking and, more generally, as a substitute for animal products in burgers, stir-fries, and pasta recipes. They even contain a decedent amount of proteins, around 3 grams of protein for 100 grams of product (or 2.2 grams per cup).
Wild Rice, complex carbs for energy and vitality! 🧨
Likewise, wild rice contains essential minerals like magnesium, phosphorus, and B-group vitamins. These latter enable a variety of enzymes to do their jobs, like releasing energy from carbohydrates, breaking down amino acids, and transporting oxygen and energy-containing nutrients around the body. Hence why eating enough of these precious micronutrients can support our cognitive functions, and feel overall better and more energized!
In addition, wild rice is an amazing source of complex carbohydrates. Despite being often demonized, carbs -and especially complex carbs- should be an integral part of any weight loss or maintenance diet. First of all, complex carbs break down slowly, providing a steady energy release. This helps in maintaining energy levels throughout the day without the spikes and crashes associated with simple sugars. Plus, they are high in dietary fiber, which aids in digestion, promotes regular bowel movements, and contributes to a feeling of fullness, which can help in controlling appetite and supporting weight management efforts.
Split Peas, an easy way to eat more protein! 💪🏽
Although they are not immediately noticeable within the soup, split peas are the real stars of this recipe! Not only they are a great source of plant-based protein (around 25 grams for 100 grams of raw product, or 45 grams per cup) but they are way easier on our digestion than whole peas. This is because have been dried and their skins removed, which makes them less fibrous and thus easier to break down. Additionally, the process of cooking split peas, especially if you cook them thoroughly in soups or stews, further softens them, making them gentler on the digestive system.
Last but not least, they contain precious polyphenol antioxidants, including phenolic and protocatechuic acids, which are the main responsible for their anti-inflammatory and immunomodulating properties.
Creamy Instant Pot Mushroom Soup Without Dairy Products? Here is How! ❌🥛
If you are still convinced that it is not possible to prepare a creamy and rich soup, you should think again! Whether you have decided to eliminate milk and cheese from your diet for ethical, health, or environmental reasons, or you simply want to experiment in the kitchen, here are five tips for making the creamiest vegan soup of your life, all with just one Instant Pot. This is the one I have and recommend, it works very well and is quite cheap! 🤫
5 tips for the creamiest vegan soup of your life:
- Use Creamy Plant-Based Alternatives: Add coconut milk, almond milk, cashew milk, or oat milk after pressure cooking to give the soup a creamy texture. Here I opted for some light coconut milk, which is full of flavor and incredibly rich, yet contains less than half of the fats compared to its full-fat counterpart.
- Blend Some of the Soup: Once the soup is cooked, blend a portion of it and mix it back in. This can naturally thicken the soup and make it creamier.
- Add Starchy Vegetables: Blend starchy veggies like potatoes, sweet potatoes, or cauliflower into the soup for a creamier texture. Likewise, when cooked in the instant pot, split legumes, like split peas or lentils, tend to break down and release their natural starches into the soup. This process thickens the liquid, giving it a creamier and more velvety texture without the need for dairy or other thickening agents. Additionally, the soft texture of fully cooked split legumes contributes to the overall creamy feel of the soup!
- Thicken with Flour or Cornstarch: If you are still not satisfied with the result, work some magic and make a slurry by mixing a small amount of flour or cornstarch with water, then mix it into the soup. Your eyes your palate-won’t be ready for all this creaminess!
- Nutritional Yeast for a Cheesy Flavor: Finally, add nutritional yeast after removing the soup from the heat for a creamy texture and dairy-free cheese flavor.
u liked this recipe, here are other healthy soup recipes you might like. Butternut Squash Lentil Soup (Instant Pot recipe), Curried Pumpkin Lentil Soup (plant-based recipe), and Weight Loss Soups.
Before you go…
I hope you will love this recipe as much as I do! If you have tried it, please let me know how you liked it in the comments. And don’t forget to tag my socials (all the links are down below). 💗
Vegan Mushroom Wild Rice Soup (Instant Pot)
Ingredients
- 1 cup Wild rice blend
- 1 lb Mixed mushrooms (shiitake, cremini, portobello) sliced
- 1 cup Split peas
- 1 large Onion diced
- 3 cloves Garlic minced
- 2 tbsp Extra-virgin olive oil or vegan butter
- 1 cup Light coconut milk
- 6 cups Vegetable broth
- Salt and pepper to taste
- 1 packet Natural onion soup mix (vegan) or follow the recipe below for a homemade alternative
Vegan Onion Mushroom Soup Mix (equivalent to one packet, or four tablespoons)
- 2 1/2 tbsp Dried, minced onion
- 1 1/2 tsp Parsley flakes
- 2/3 tsp Onion powder
- 2/3 tsp Turmeric optional
- 1/2 tsp Sea salt
- 1/2 tsp Ground celery seeds
- 1/4 tsp Ground black pepper
Instructions
- Set the instant pot to sauté mode. Add the extra-virgin olive oil or vegan butter, the onions, and the garlic. Sauté until the onions are translucent.
- Add the sliced mushrooms and cook until they release moisture and start to brown.
- Stir in the wild rice blend and split peas. Add the onion soup mix (store-bought, or prepared at home by mixing the herbs and spices provided above), and season with salt and pepper.
- Pour in vegetable broth and stir well.
- Seal the instant pot and set it to high pressure for 25 minutes.
- Allow the instant pot to release pressure naturally, which should take about 20 minutes.
- Stir in the light coconut milk to reach the desired creaminess. Adjust the amount based on your preference.
- Taste and adjust the seasonings as needed. Serve warm and enjoy!
