Description

Cozy Autumn Wild Rice Soup is a hearty, warming soup perfect for chilly days. Packed with earthy wild rice, colorful autumn vegetables, and creamy broth, this recipe is comforting, nutritious, and ideal for family meals or make-ahead lunches. It’s both vegetarian and naturally gluten free, with rich flavors and a satisfying texture that will make it a fall favorite.

Ingredients

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Vegetables

2 tablespoons olive oil
1 medium yellow onion, diced
2 medium carrots, peeled and diced
2 celery stalks, diced
3 cloves garlic, minced
2 cups mushrooms, sliced
2 cups butternut squash, peeled and diced
3 cups fresh spinach (or kale), roughly chopped

Grains & Broth

1 cup wild rice, rinsed
6 cups vegetable broth (preferably low sodium)

Seasonings

1 teaspoon dried thyme
1 teaspoon dried rosemary
1 bay leaf
Salt and black pepper, to taste

Creamy Base

1 cup milk or unsweetened non-dairy milk
2 tablespoons all-purpose flour (or gluten-free flour)
1 tablespoon butter (or olive oil for vegan)

Optional Garnishes

Chopped fresh parsley
Crusty bread, for serving

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Instructions

Sauté the Vegetables: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, carrots, and celery, cooking for 6–8 minutes until softened and fragrant. Stir in the garlic and cook for an additional minute.
Add Mushrooms & Squash: Toss in the sliced mushrooms and diced butternut squash. Cook for another 5 minutes, stirring occasionally, allowing the vegetables to soften slightly and release their flavors.
Add the Rice and Broth: Pour in the wild rice, then add the vegetable broth, thyme, rosemary, bay leaf, and a generous pinch of salt and black pepper. Stir to combine, and bring the mixture to a boil.
Simmer the Soup: Reduce the heat to low, cover, and let the soup simmer for 45–50 minutes, or until the rice is tender and the flavors have melded together. Stir occasionally and add a bit more broth or water if it reduces too much.
Prepare the Creamy Base: In a small saucepan, melt the butter over medium heat. Whisk in the flour and cook for 1 minute. Gradually pour in the milk, whisking constantly until thickened and smooth.
Add Creaminess & Greens: Remove the bay leaf from the soup. Stir in the creamy base and chopped spinach (or kale), cooking for another 2–3 minutes until the greens are wilted and the soup is creamy. Taste and adjust salt and pepper as needed.
Serve: Ladle the hot soup into bowls, garnish with chopped parsley, and serve with crusty bread if desired.

Notes

For added protein, stir in a can of drained and rinsed white beans before simmering.
To make this soup vegan, use plant-based milk and olive oil instead of butter.
Wild rice can take up to an hour to fully cook—add more broth if needed.
This soup stores well in the refrigerator for up to 4 days and freezes beautifully.
Swap butternut squash for sweet potatoes for a slightly different flavor.

Nutrition

Serving Size: 1 1/2 cups
Calories: 230
Sugar: 6g
Sodium: 510mg
Fat: 6g
Saturated Fat: 1.5g
Unsaturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 37g
Fiber: 5g
Protein: 6g
Cholesterol: 5mg