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+ servings
spoon of creamy wild rice soup with thyme and bread

Creamy Mushroom & Wild Rice Soup

This creamy mushroom and wild rice soup is hearty, healthy, and so comforting. It only takes an hour to make, plus it's vegan and gluten-free!
Course Soup
Cuisine American
Keyword creamy wild rice soup, vegan healthy soup recipes, vegan soup recipes, wild rice mushroom soup
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 6 servings
Calories 367kcal


  • 4 tablespoons olive oil , divided
  • 1 small white onion , chopped (about ½ cup)
  • 3 medium carrots , chopped (about 1 cup)
  • 4 stalks celery , chopped (about 1 ½ cups)
  • 16 oz button mushrooms , chopped
  • 2 - 3 garlic cloves , minced/crushed
  • 1 tablespoon Italian seasoning
  • Generous pinch of salt & pepper
  • 3/4 cup wild rice
  • 4 cups vegetable broth
  • cup flour (I recommend a grain-based flour)
  • 1 (14.5oz) can full-fat coconut milk
  • Juice of ½ a lemon


  • Heat one tablespoon of olive oil in a large stock pot over medium heat. Once hot, add the onion, carrots, and celery. Sauté for 3-4 minutes until the onions are starting to brown and turn translucent.
  • Add the mushrooms, garlic, and Italian seasoning, and season with salt and pepper. Sauté another 2-3 minutes until the garlic is fragrant.
  • Stir in the wild rice and vegetable broth.
  • Bring the mixture to a boil, then turn the heat down to a simmer. Cover and let simmer for 30 minutes.
  • With 5 minutes left in the cooking process, add the remaining olive oil into a small saucepan. Heat to medium and once hot, whisk in the flour.
  • Once the flour is clumped, add the coconut milk slowly, continually whisking until you have a thick sauce-like consistency.
  • When your timer for the soup goes off, stir in the coconut milk roux. Allow the mixture to cook for another 5 minutes.
  • Stir in the lemon juice, and additional salt and pepper. Taste and adjust seasoning as needed.
  • Serve immediately with a slice of toasty bread and some fresh herbs.


Store in an airtight container in the fridge for 4 days or in the freezer for 3 months. Reheat on the stove over medium heat, or in a microwave on 80% power in 20-second increments. 


Serving: 1.5cups | Calories: 367kcal | Carbohydrates: 33g | Protein: 9g | Fat: 25g | Saturated Fat: 14g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 39mg | Potassium: 636mg | Fiber: 4g | Sugar: 5g | Vitamin A: 5126IU | Vitamin C: 6mg | Calcium: 53mg | Iron: 4mg