Mushroom Wild Rice Soup
Dec 13, 2023
Serves 4 • Total Time: 1 hour • FODMAP rating: high
This soup can be easily doubled to serve in a holiday feast. Pair it with a salad or some crusty bread. Leftovers store well, but the soup gets thick and may need to be thinned out with some extra water the next day.
Ingredients
3/4 cup raw cashews or sunflower seeds
1 onion, chopped
4 stalks celery, chopped
4 carrots, chopped
4 cloves garlic, minced
1 teaspoon dried rosemary
1½ teaspoon dried thyme
1 teaspoon sage
1 teaspoon salt
1 cup wild rice blend
1 cup (8 oz) mushrooms, sliced or chopped finely
5 cups vegetable broth or 1 heaping tablespoon or cube vegetable bouillon paste with water
½ large bunch bunch of kale or 3 to 4 leaves
Instructions
Stovetop Method: Soak raw cashews or sunflower seeds for at least 10 minutes in hot water for a high-speed blender otherwise soak for at least 20 minutes in boiling water.
Meanwhile, sauté onions, celery and carrots in a large pot or dutch oven and cook for 8 minutes or until softened.
When the bottom of the pot begins to turn brown, add a few tablespoons of water.
Add garlic, salt, rosemary, and thyme and cook for one more minute.
Add sliced mushrooms and cook, stirring occasionally, until mushrooms are soft, brown, and have released a lot of their juices, for about 5 minutes.
Add the wild rice and the broth, and cook for about 40 minutes or until the rice is nearly soft and begins to burst.
Add kale (chopped and stems removed) and cook about 5 minutes longer, until rice is tender and the kale is wilted. If a lot of water has evaporated as steam, you may want to add 1 cup of water.
Remove ½ cup of broth from the soup and blend soaked cashews or sunflower seeds in a blender or bullet with that broth.
Stir the smooth cashew or sunflower cream into the soup.
Season with salt and pepper to taste.
Slow Cooker Method: Put all the ingredients in a slow cooker except the cashews or sunflower seeds in the order listed so that the rice is fully immersed in the liquid and the kale is on top to steam instead of simmering the whole time.
In a small bowl of water, submerge cashews or sunflower seeds completely to soak.
Set the slow cooker on high for 3 hours or on low for 6 hours.
When ready to eat, blend soaked cashews or sunflower seeds with a cup of the broth from the slow cooker to create a cashew or sunflower cream and stir into the soup.
Season to taste with salt and pepper.
*Recipe Notes: If you're in a hurry, you can get the wild rice started in a separate pot and let it cook while you chop vegetables and the onions and mushrooms cook. Put the rice and broth in a separate pot and bring to a simmer, then add to the rest of the soup and finish cooking together.
*Don’t forget to preload on vegetables before you eat!
*FODMAP Swaps: Use canned or red lentils instead of mushrooms; keep garlic and onions under 1 teaspoon, account for vegetable broth having some in it as well and increase as tolerated; swap out celery stalks for ¼ celery root or celeriac or parsnips
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