Description
When the air turns crisp and cozy sweaters come out, Cozy Autumn Wild Rice Soup is the perfect comfort in a bowl. This creamy, wholesome, one-pot meal is packed with earthy wild rice, tender vegetables, and a velvety broth kissed with herbs. Whether you’re looking for a quick dinner, a healthy fall meal prep idea, or warm lunch inspiration, this easy recipe fits the bill. It’s naturally gluten-free, easily vegan-adaptable, and a wonderful addition to your autumn food ideas.
Ingredients
1 tablespoon olive oil or butter
1 medium yellow onion, diced
2 garlic cloves, minced
3 medium carrots, peeled and diced
2 celery stalks, diced
1 teaspoon dried thyme or 1 tablespoon fresh thyme
0.5 teaspoon dried rosemary or 1.5 teaspoons fresh rosemary
Salt and black pepper, to taste
0.5 cup wild rice (uncooked)
6 cups vegetable broth or chicken broth
1 bay leaf
1 cup diced butternut squash (optional)
0.5 cup frozen peas
1 cup canned full-fat coconut milk or heavy cream
1 tablespoon flour (all-purpose or gluten-free)
1 teaspoon soy sauce or tamari (optional)
Fresh thyme sprigs for garnish (optional)
Instructions
1. In a large soup pot, heat olive oil or butter over medium heat. Add onion, carrots, and celery. Sauté for 5–7 minutes until soft. Add garlic, thyme, and rosemary; cook 1–2 more minutes.
2. Stir in the uncooked wild rice, then pour in broth and add bay leaf. Bring to a boil, reduce heat, cover, and simmer for 45–50 minutes until rice is tender.
3. Add the butternut squash and frozen peas. Simmer for 10–15 more minutes until squash is tender.
4. In a small bowl, whisk flour with a few tablespoons of the coconut milk or cream to make a slurry. Stir into the soup. Add remaining coconut milk or cream and soy sauce. Cook 5 more minutes.
5. Remove bay leaf. Taste and adjust seasoning. Serve hot with fresh thyme garnish and crusty bread.
Notes
For a thicker consistency, don’t skip the flour slurry — it makes the broth velvety.
Pre-cooked wild rice works too; just add it in the final 15 minutes of cooking.
This soup thickens after refrigeration, so add broth when reheating to restore its creamy texture.
- Prep Time: 15 minutes
- Cook Time: 60 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1.5 cups
- Calories: 280
- Sugar: 5g
- Sodium: 600mg
- Fat: 13g
- Saturated Fat: 8g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 5g
- Protein: 7g
- Cholesterol: 0mg