This chowder-style soup showcases the hearty, nutty goodness of wild rice. The dark brown grains are gluten-free, rich in nutrients, and native to North America, where they’re harvested in early fall. Cooking the rice in the soup broth helps meld the flavors in the recipe, though it means you may have to thin the soup with more broth before thickening it with the flours, since the rice may absorb a lot of the liquid. Serve with an arugula, watercress, or spinach salad.
Ingredients
- 4 cups vegetable stock
- 1 (8-ounce) package button mushrooms, trimmed and quartered
- ¾ cup uncooked wild rice, rinsed and drained
- ½ cup thinly sliced leek (white part only)
- 4 cloves garlic, minced
- 1 cup chopped red bell pepper
- ½ cup chopped carrot
- ¼ teaspoon sea salt
- ¼ cup almond flour
- ¼ cup chickpea flour
- 1 tablespoon snipped fresh thyme
- 1 tablespoon white wine vinegar
Instructions
- Combine the stock, mushrooms, wild rice, leek, and garlic in a 5-quart Dutch oven or soup pot. Bring to a boil over high heat; reduce heat to medium-low. Cover and simmer for 45 to 50 minutes or until the rice is tender (kernels will start to pop open). Stir in the bell peppers, carrot, and salt. Cover and simmer for 8 minutes more.
- Combine the almond flour and chickpea flour in a small bowl; stir in ¼ cup water. Stir the mixture into the soup. Cook, stirring constantly, for 1 to 2 minutes or until thick and bubbly. Stir in up to ½ cup more water to reach the desired consistency. Stir in the thyme and vinegar.
Nutritional Information:
Per serving (1½ cups), 150 calories, 21 g carbohydrates, 7.05 g protein, 4.5 g total fat, 0.45 g saturated fat, 173 mg sodium, 4.05 g fiber, 6.3 g sugar
Note: Nutritional information is provided as an estimate only.
I don’t agree with the peppers inclusion. And it is sort of bland… Besides,it turned almost solid the next day since the rice absorbed all the liquid.
Overall a nice soup. It is definitely a bit bland, I will add more seasoning next time. I also need to find a way to add more protein to a meal that includes this soup
Pretty good, very tasty. I can see why it has so many positive reviews.
Thanks
What about mixed mushrooms? I have all kinds including lions Maine, and could use black rice? Could I use it?
Hi Sylvia,
Yes, we think those substitutions would work well. Sounds yummy. (This soup is one of my personal favorites!)
I’m sure you could freeze it and it would thaw out fine.
I haven’t made the recipe but will and will half it. I lost my husband in March and can’t eat up the full recipe. What I wanted to suggest is using brown rice flour to thicken soup or anything. It is easy to keep it in the freezer and it doesn’t lump. Just sprinkle it over what ever you are thickening, stir it in until you have the consistency you want. I have been using it for years and really enjoy it. Easier than trying to find the 2 flours to mix.
We love this soup! So much so that my husband has learned to make it
I was trying to use up leeks, so made this, but didn’t have the red bell pepper or chickpea flour, and used sliced mushrooms I had previously frozen. Still pretty good, and hubby liked it!
Just made this and it is VERY GOOD!!! I did not have fresh thyme so used dried and added some salt free seasoning. I will definitely keep this recipe to have as a favorite!! 💝🌱🍲
Really tasty soup. I followed some other commenters advice and premixed my chickpea and almond flour with more liquid than called for in the recipe. I did it with water and additional stock. No lumps at all!
I followed the rest of recipe as is other than adding more spices. I added garlic powder, smoked paprika and pepper. So good!!!
Reading these reviews i have to remind myself that almost people have no idea how to cook and have to follow a recipe to a T to get it right. Well, for those who want to try this soup out but are scared here’s what will help you; don’t be afraid to add your own seasonings! Just because the recipe doesn’t call for it, doesn’t mean you shouldn’t add it.
I added a little adobo, some garlic powder, and pepper!
Also!
When making your flour paste. After mixing the paste instead of dumping it into your soup pot, add a few CUPS of your soup to the paste, Mix it up, THEN add it to your soup pot. If you try to mix it in without doing this step it will take a lot longer to break up that paste leaving you with those lumps the other reviewers are talking about.
Btw the soup is very good. I’m trying to think of a way to make it slightly more savory but other than that, it’s good! Thank you.
Can you freeze this
Very tasty, especially for chilly fall evenings. Add a green salad and a crusty loaf and you’re set. I think it would also make great leftovers for lunch the next day!
I really liked it. Would definitely make it again. A great way to use up fresh thyme hanging around as well.
I tried this recipe and it was savory and delicious. I did add some potato’s, and cut the flour amount in half. I also used Better than Chicken broth instead of vegetable. It will be a staple in my vegan recipes.
It was good comfort food, but a little bland for my taste. My husband added vinegar to his and I added some juice from a jar of jalapenos to mine, then all was well. Will make again.
Really wanted to love this. It’s way way too thick and little clumps would not blend in, and adding more water just waters down the broth flavor. I don’t like the flavor so much red pepper adds. I’m disappointed. Oh well. It’s edible and I hate to throw so much food away. Maybe on baked potatoes it will be ok.
Very basic plain soup. I would not make again.
This soup is delicious. We used onions instead of leeks and added celery as well as extra carrots cut into rounds. Next time I hope to make this soup with leeks, but it was still very good.
This was so very yummy
It’s a keeper !
Wow! Just good soup!
I tasted it before putting salt in it and I didn’t think it needed any. This may bring my mushroom hating adult children around.
very delicious and satisfying recipe!!
Wow! Absolutely delicious. The white wine vinegar provides such a depth of flavor. Thanks My first recipe from FOK – but not my last. I roasted the bell pepper along with the carrots.
This is now my go to soup. I absolutely love the flavour and textures. I have made it 4 times in the last month!
Made it for parties and for weekday dinners, everyone loves it
I love this soup! I’ve made it for company, and they loved it, too!
Just made this, absolutely delicious, and it’s a keeper!
The photo looks like there’s a potato in the soup, is it missing from the recipe?
I think that’s the quartered mushrooms.
I agree with Debra. The photo does appear show sliced potatoes. I think that I’m actually going to add sliced potatoes when I make this.
It’s the quartered mushrooms
What can I use instead of chickpea flour?
The receipe is for How many persons?
Hummus is a great instant thickener. Nice and creamy 🙂
This was fantastic, I only had a long grain rice blend so I used that, but since I didn’t have enough I also added beluga lentils (the black lentil), inadvertently put the carrot and pepper in from the start and sauteed them with the leek and onion and garlic and it was fine. Added yellow miso per another reviewer and I have to say it really added some depth. Did have almond flour so used only chickpea flour.
This soup is fantastic! When I don’t have the flours on hand, I blend a can of rinsed chickpeas (a comment from below) with some of the soup and use that as the thickener. So good!!
So good. I make it and freeze it in one serving containers for lunches.
Can wheat flour be used as a substitute?
I would use much less wheat flour but I think it would be fine in the recipe.
Oh my goodness! This looks and sounds amazing and I can’t wait to try this out. My family has some food sensitivities, so I was wonder what could be substituted for the chickpea and almond flour? Thank you so much!
Just made this !!!!! DELICIOUS!!!!! My vegan taste buds are bursting with joy!!! Thank you for the new recipe!!
Snow storm here in the Northeast, so it’s a perfect time to stay inside and make soup. This is the first time I’ve made this recipe and it is very satisfying. I needed to substitute some things so I used wheat flour with a dash of tamari to flavor it before adding to the soup to thicken; white onion instead of leeks, jarred roasted red pepper (fresh would have been great!), and a teaspoon of white miso with the carrots. Next time I will cook the onions and garlic and add the spices then before adding to the broth mixture. Good recipe 🙂
Soup was disappointing. No flavor and carrots did not cook in 8 minutes. They were diced small.
I love this soup. I have made it several times. I have stopped using any flour in the recipe. Maybe I’ll try using it again. I have added a can of garbanzo beans and put it in the blender with some of the soup. It is very creamy and yummy no matter what adjustments I make to the recipe. Definitely a favorite in our home.
Does anyone know if this would work in a crock pot? I love coming home to the house smelling delicious and dinner ready.
I don’t see why not.
I loved this recipe. Substituted chopped onion (1/4) for the leek. Added only 1/4 tapioca flour for the almond and chick pea flour. Everything was delicious and very filling. Just what I needed. I will make it again and again.
Family loved it, even my teenagers! I used regular onion instead of leeks and sautéed them with the onions before adding garlic. I cooked it just to sweat it and added everything else. Substituted celery for red pepper and added it when the rice went in. Also added dried sage, thyme, and oregano at the same time as the rice. I did use wheat flour instead of almond. After it was done, I added just a little plant milk to thin and give it a little more creaminess. Definitely a keeper
Wonderfully delicious and hearty soup! Note: I substituted wheat flour and the soup was still absolutely perfect.
What are the nutritional and caloric values for this?
Where can the nutritional facts be found?
Typically, WFPB diets if done without added fat/sugar/salt, you don’t need to count calories as you can eat as much as you like. I don’t think I have ever seen calorie info on FOK.
I used the seasoned long grain and wild rice, and i used one can of chick peas and chopped in a blender, added them along with the carrots to thicken soup instead of flour. I also roasted the pepper in the oven and removed skin and chopped small. It taste wonderful.
My daughter could only get down a couple of bites. I got down a few more, but this recipe was sadly not to our tastebuds. I don’t tolerate almond flour and I didn’t have chickpea flour so I substituted wheat flour? Maybe that’s where I went wrong. Otherwise followed the recipe exact.
Added a bay leaf or two. And a tad of dijon mixed into each bowl adds even more complexity. Excellent recipe- comfort food.
Delicious! I didn’t have fresh thyme, so substituted 1/2 tsp dried thyme leaves, which is less than the recommended conversion, but it was enough for us! Tastes thick, rich and hearty. I also sauteed the leek (twice as much as in the recipe, as I inadvertently chopped too much) and garlic in a few tablespoons of broth first, then added mushrooms and sauteed, then added the rest of the broth, wild rice, and followed the recipe. Thinking that sautéing the aromatics/mushrooms might enhance the flavor, instead of just boiling them.
What is the calorie count for one cup of this delicious soup?
What is the calorie count for one cup of this soup?
This is our favorite FOK recipe. I substituted 1/2 cup of dry white wine for 1/2 cup of the broth. Adds a little bit of a tang.
My supper tonight…soul is so lovely and warm…can wait to tell you what my end results are…happy mommies day to you all tomorrow 9th May….
This is thick and delicious!
suggestions for a chick pea flour substitute?
I used tapioca flour and it turned out very well
Blended cashews and hemp hearts or if no nuts a bit of wheat flour or other flour.