Delicious Wild Rice and Mushroom Soup Recipe (Vegan)
If you're looking for more variety to add to your Daniel Fast Meal plan, this creamy mushroom soup recipe is perfect. Mushrooms are healthy in any situation but carry unique nutritional benefits when you're consuming a vegan or plant-based diet.
For this soup recipe, you're getting a creamy texture with all plant-based ingredients—no cream of mushroom soup to be found here. Read on for cooking instructions for the Wild Rice and Mushroom Soup, more on the nutritional value of mushrooms, and how to store and serve this dish.
Key Insights:
This Wild Rice and Mushroom Soup is ideal for those following a Daniel Fast or vegan eating, offering versatility in ingredients with a nutritional boost.
Rich in essential nutrients, this soup combines the wholesome goodness of wild rice and mushrooms, making it a filling, satiating, and healthy choice.
Find out how you can adapt this recipe and store and reheat it for delicious meals later.
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Creamy Wild Rice and Mushroom Soup Recipe
Serves 6-8
1/2 cup raw cashews
3/4 cup wild rice blend
2 Tablespoons olive oil
1 small onion, chopped (approx 1 cup)
1/2 cup celery, chopped
1/2 cup carrots, sliced
3 cloves garlic, minced
8 ounces fresh mushrooms, evenly sliced (can use baby bella, button, or cremini mushrooms)
1 tsp dried thyme (or more to taste)
1 tsp dried oregano (or more to taste)
1 tsp dried parsley
32 ounces vegetable stock (additional water as needed)
2 15-ounce cans of white (cannellini) beans
1 TBS soy sauce or liquid aminos (optional)
Salt & pepper to taste
Chopped fresh parsley for garnish
Instructions
In a separate bowl, cover cashews with water and allow to soak for 20-30 minutes.
Rinse wild rice in cold water until clear. Prepare vegetables by slicing onions, celery, carrots, garlic, and mushrooms.
Heat olive oil in a large pot over medium-high heat. Add chopped onions, celery, and carrots, and saute for 4-5 minutes. Then add mushrooms and saute for an additional 2-3 minutes. Add garlic and dried herbs and saute for an additional 2-3 minutes.
Add vegetable stock, wild rice, and 1 teaspoon of salt and stir. Bring to a simmer, then cover and cook for approximately 20 minutes.
Remove the lid, add white beans, and continue to simmer uncovered for about 20 minutes more.
Drain cashews and add to blender. Then, using a liquid measuring cup, add 2 cups of soup, including both liquid and veggies. Blend for approximately 1 minute until ingredients are combined and creamy. You can also use an immersion blender for this step.
Return the blended soup to the pot and stir. Add soy sauce or liquid aminos (if using) and remaining salt and seasonings to taste. Serve warm with fresh thyme and parsley for garnish.
Why are Mushrooms a Good Addition to the Daniel Fast?
Mushrooms have a unique nutritional profile that supports overall health and fills some of the dietary gaps that can occur in vegan nutrition—or when on a Daniel Fast.
Here's why mushrooms should be a staple in every vegan kitchen.
Rich in Essential Nutrients
Mushrooms have a mild taste, but they're rich in nutritional value. Common nutrition advice says we should "eat the rainbow," which includes consuming white vegetables along with green, red, and others.
Protein: Although not as high in protein as legumes or nuts, mushrooms contain about 2 grams of protein per serving, which is vital for muscle repair and growth.
Vitamin B12: Some varieties of mushrooms, especially those exposed to ultraviolet light, contain Vitamin B12, a nutrient rarely found in plant foods. B12 is crucial for nerve function and the production of DNA and red blood cells.
Vitamin D: When exposed to sunlight or ultraviolet light, mushrooms can provide Vitamin D, essential for bone health and immune function. This is particularly beneficial for vegans, as Vitamin D is mostly found in animal products.
Loaded with Antioxidants, Vitamins, and Minerals
Mushrooms contain a variety of healthy minerals and vitamins, including potassium, Vitamin C, B vitamins, selenium, copper, iron, and phosphorus. Here are a few notes on some unique nutrient content:
Selenium: Mushrooms are one of the few non-animal sources of selenium, an antioxidant that helps with DNA synthesis and infection prevention.
Ergothioneine: This is a powerful antioxidant found in mushrooms that helps reduce inflammation and protect against cell damage.
Keeping You Healthy in Any Diet
Consider adding mushrooms to omelets, stir-frys, pasta dishes—even wraps and sandwiches! Mushrooms add taste, texture, and substance for very few calories, helping you stay full.
Dietary Fiber: Mushrooms are high in fiber, which is important for gut health and helps maintain a healthy digestive system. In particular, mushroom cell walls contain beta-glucans, a type of fiber that some research suggests may lower cholesterol. Fiber also aids in weight management by making you feel fuller for longer.
Low-Calorie Count: Mushrooms have a very low-calorie count, just 15 calories per cup, which can be beneficial for those looking to manage their weight without sacrificing essential nutrients.
How Do You Make Vegan Creamy Mushroom Soup?
Creativity is key when it comes to perfecting the creaminess in a vegan mushroom soup. You're not using heavy cream or cooking wine; plus, chances are you want to stay away from cans of condensed cream of mushroom soup.
So, the secret to achieving a rich, velvety texture lies in plant-based alternatives that mimic the smoothness and depth of flavor found in traditional creamy soups.
What Ingredients to Use
To make your mushroom soup wonderfully creamy and absolutely delicious, here are some ingredients and techniques that come into play:
Soaked Cashews: These are a vegan cook's best friend when it comes to replicating the creaminess of dairy. Soak raw cashews in water for several hours (or overnight) until they are soft. Once blended, they create a smooth, rich base that adds a luxurious texture to your soup. The mild flavor of cashews doesn't overpower the mushrooms, allowing their earthy taste to shine through.
Coconut Cream: Canned coconut cream is an excellent alternative for those who prefer not to use nuts. It offers a creamy texture and a hint of sweetness that complements the earthy flavors of the mushrooms.
Blended Cooked Vegetables: Some recipes call for blending some of the sautéed vegetables (like onions and garlic) and mushrooms to thicken the soup. This not only adds body but also intensifies the soup’s flavor.
Mushrooms: If you're a mushroom lover, you might have a specific preference on which variety you'd like to include. You can use shiitake mushrooms, baby bella mushrooms, portobello mushrooms, or white mushrooms. For this hearty soup, you can even use mixed mushrooms. Just ensure that the sliced mushrooms are even sizes so they'll cook evenly.
Vegetable Broth: A good quality vegetable broth forms the base of your soup. It's essential for adding depth and richness to the flavor profile.
Aromatics and Herbs: Ingredients like garlic, onions, thyme, and parsley are key for adding layers of flavor to your vegan mushroom soup.
Seasoning: Don’t forget to season your soup well. Salt, pepper, and a touch of soy sauce or liquid aminos can greatly enhance the overall taste.
Nutritional Yeast: This vegan staple adds a cheesy, nutty flavor. It's perfect for bringing in that umami depth that might otherwise be missing in a vegan soup.
Although you could add some cream of mushroom soup for texture, these more natural alternatives work just as well.
How to Serve the Mushroom Soup
When it comes to serving your vegan wild rice and mushroom soup, presentation and accompaniments can elevate this tasty soup to a new level. Here are some suggestions to make your soup a memorable meal.
Serving Ideas:
Fresh Herbs: Garnish your soup with freshly chopped parsley, chives, or thyme right before serving. This adds a pop of color and a burst of fresh flavor.
Toasted Nuts or Seeds: Sprinkle some toasted nuts or seeds like pumpkin seeds, pine nuts, or slivered almonds on top for an added crunch.
Drizzle of Oil: A drizzle of high-quality extra virgin olive oil or truffle oil just before serving can add a luxurious finish to the soup.
Accompaniments:
Salad: Pair the soup with a light, fresh salad. A simple green salad or a tangy arugula salad with a lemon and olive oil dressing complements the richness of the mushroom soup beautifully.
Baked Potatoes: Baked russet or sweet potatoes provide a hearty and filling side for this mushroom soup.
Roasted Vegetables: Roasted vegetables like asparagus, carrots, or Brussels sprouts make a healthy and flavorful side dish that pairs well with the soup's creamy texture.
Other Mushroom Soup Recipes Variations
Perhaps you love this delicious recipe, but you're not fasting or needing a specifically vegan recipe. The Daniel Fast is actually more restrictive than a vegan diet in some respects; for example, not eating bread with yeast.
Here are some options for changing up this recipe.
Use chicken broth or beef broth instead of vegetable stock.
Sauté onion and other veggies in unsalted butter.
Add heavy cream to enhance texture.
Serve with some sour cream or parmesan cheese on top.
Add crusty garlic bread or rolls as a side dish.
You may also want to look at a Hungarian mushroom soup recipe that uses Hungarian sweet paprika.
Storing and Reheating Mushroom Soup
As you can imagine, any soup recipe, casserole, or dish with a cream base isn't the best candidate for freezing, but it can be done!
If there are leftovers, your vegan mushroom soup can be stored in the refrigerator for up to 3-4 days in an airtight container. You can microwave your leftovers, but I recommend reheating on the stove over low heat.
Can you freeze mushroom soup?
I have frozen this mushroom soup and then thawed it about a month later. It tasted okay after being frozen, but it was definitely better when served fresh.
Tips for reheating and freezing:
Store your creamy mushroom soup in individual serving portions.
Reheat on the stove over low to medium heat, stirring occasionally until heated through.
Serve hot soup with some fresh garnishes like fresh thyme or parsley, a squeeze of lemon juice, or sliced green onions to freshen up your leftovers.
Looking For More Mushroom Recipes and Soup Recipes? Try These!
What is the best mushroom soup out there? We believe this one meets the mark for vegan cooking. You can use different mushrooms and add your favorite herbs and seasonings. Of course, you can eat this any time and make easy substitutions. Also, you can check out these other mushroom and soup recipes for more ideas.