Healthy Wild Rice Soup Recipe

Lemon & Garlic Wild Rice Soup

A flavorful wild rice soup that is packed lemon and garlic. It's nourishing, bright and makes the perfect cozy winter meal.
Course Soup
Cuisine American
Keyword vegan soup, wild rice, wild rice soup
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 4 servings
Calories 162 kcal


  • 1 tablespoon olive oil
  • 1/2 cup white onion , about 1/2 a medium onion
  • 1 cup chopped carrots , about 2 medium
  • 1 cup sliced celery , about 3 ribs
  • 5 garlic cloves , minced
  • 1 tablespoon Italian seasoning
  • 1 tablespoon lemon zest , from 1 large lemon
  • Pinch of salt & pepper
  • 1/2 cup wild rice
  • 4 cups low sodium vegetable broth
  • 1 cup almond milk
  • 1/4 cup lemon juice
  • 1 cup fresh spinach or kale , optional


  1. Heat the olive oil in a large pot or dutch oven. Add the onion, carrots, celery, and garlic and saute until the carrots start to soften, about 5 minutes. Add the seasonings and zest and cook another 2 - 3 minutes.
  2. Stir in the wild rice and vegetable broth and bring the soup to a boil. Cover and reduce to simmer, cooking until rice has cooked, about 30 - 40 minutes.
  3. Once the rice is cooked and soft, stir in the milk, lemon juice, and spinach. Stir until spinach is wilted.
  4. Serve immediately and enjoy! Soup can be frozen and reheated as desired.
Nutrition Facts
Lemon & Garlic Wild Rice Soup
Amount Per Serving
Calories 162 Calories from Fat 36
% Daily Value*
Fat 4g6%
Sodium 1072mg47%
Potassium 370mg11%
Carbohydrates 27g9%
Fiber 4g17%
Sugar 5g6%
Protein 4g8%
Vitamin A 6685IU134%
Vitamin C 15.3mg19%
Calcium 139mg14%
Iron 1.3mg7%
* Percent Daily Values are based on a 2000 calorie diet.