Barb Hodgens
Barb Hodgens

Barb Hodgens loves to cook with alternative, healthy whole food ingredients, with a focus on gut health. Barb has overcome her own gut health issues through healthy eating. Share your ideas, comments and photos at the end of this post :)

wild rice mushroom soup

Nutritious and tasty, hearty and satisfying.

This hearty and comforting wild rice mushroom soup is the perfect one-pot nourishing meal or make-ahead lunches for the week to come. It’s a soup that’s big on flavour whether you choose to make it vegetarian or vegan. Wild rice mushroom soup is naturally gluten free, but we also give you lots of customisable options so it suits all your dietary needs.

Wild rice has a nutty taste, unique chewy texture and is full of essential nutrients that pair perfectly with earthy mushrooms. Use a mix of mushrooms, not just the common white ones. Choose some more exotic ones if they are available to you. Searing the mushrooms first caramelises them and brings out all that incredible umami flavour.  

Wild rice mushroom soup

We include simple flavour builders like garlic, carrot, celery and onion, plus a delicious herb-infused vegetable stock to make this recipe next level nutritious and tasty, cosy and satisfying. Wild rice and mushroom soup is sure to be on regular rotation over the winter months for lunches and family meals.

Dry chopping vegetables in the Vibe Blender System.

The best part, this wild rice mushroom soup is quick and easy to prepare with the Vibe Blender System chopping all the vegetables for you!  If you haven’t tried this technique it really is a no brainer and saves you loads of hands on tedious chopping. The steps are simple and can be done in both the Vibe clear plastic or stainless-steel jug. Seeing inside the jug is not necessary because you can hear the blades and accurately gauge the chop. For soups, you really can’t go wrong!

Here’s how it’s done.

  1. Remove the filler cap from the lid and secure it on the jug.
  2. Peel and chop the vegetables into segments that will fit through the hole in the jug lid.
  3. Choose ‘nut mode’ and toggle the speed to low.
  4. While it is running, drop the vegetables into the jug, one at a time. You will hear the blades shred for a second and then run quiet.
  5. Drop in a second piece.
  6. Chop approx. one large vegetable and then empty the jug. Do not try and chop too much at once or you may risk creating pulp.
  7. Use a spatula to scrape out the contents.
  8. Repeat the process with the remaining vegetables.
  9. There is no need to wash the jug before moving onto the next vegetable.

Wild rice mushroom soup

Making the soup creamy is optional.

This wild rice mushroom soup is plenty flavoursome without cream but the addition of a creamy ingredient, whether its dairy or plant based is definitely yummy. We made ours sans cream because we like to add it on top when we serve. Try cream, cultured cream, homemade yogurt, sour cream, or even parmesan cheese. For non-dairy options, use your favourite plant-based milk, coconut milk, coconut cream, coconut yogurt, or what ever dairy-free creamy option you enjoy.

wild rice mushroom soup

Meal prep: how to store, reheat and freeze in the Luvele Fresh canisters. 

  • Wild rice mushroom soup leftovers will stay fresh in the fridge for up to 5 days, however if you store in Luvele Fresh glass vacuum containers your soup will last well over a week. See our YouTube demonstration for sealing details.
  • Luvele Fresh glass vacuum containers are ideal for storing soup because they have an air-tight, no-spill, silicon seal. Stack them in the fridge or travel safe to work without accidents.
  • For meal prep that last the whole week, this recipe makes enough soup to fill 6 x 750ml Luvele Fresh glass vacuum containers. 
  • To reheat, remove the lid and place in the oven or microwave.
  • Freeze wild rice mushroom soup for up to 3 months. Let thaw in the fridge overnight before reheating.


7 tablespoons olive oil, butter, ghee or vegan butter (divided)
600g mushrooms (mix of varieties if available), sliced

1 large brown onion, chopped
3 celery stalks, finely chopped
3 carrots, finely chopped
5 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon dried oregano
1 sprig of fresh rosemary or ½ teaspoon dried
½ cup white wine
6-8 cups (1½ - 2 litres) vegetable broth or mushroom stock
1 cup milk, cream, coconut milk or plant-based milk
¾ cup wild rice*
1 bunch of kale, stalks remove and finely chopped.
Salt and pepper to taste
Cream, cultured cream, or yogurt to serve

*We used a combination of red and black wild rice. You are welcome to use whatever type of rice you prefer in this soup. Just note that different varieties of wild rice will require different cooking times. Some keep their shape, and some will fall apart.


1.   Start by preparing all the vegetables. If you own the Vibe Blender, you can chop the onions, celery and carrots very quickly using the method described above.

chopping vegetables in the Vibe Blender System

   Slice the mushrooms by hand. (note it is possible to chop mushroom in the Vibe blender, but we like to keep the mushrooms large and meaty for this recipe)

3.   Heat 4 tablespoons of butter or oil in a deep, heavy based soup pot.
4.   Sauté the mushrooms for approx. 10 minutes or until juicy and caramelised.
5.   Remove the mushrooms from the pot and set aside until later in the recipe.
6.   No need to rinse the saucepan.
7.   Heat the remaining butter or oil. Add the onions and cook for 15 mins until golden.
8.   Add the carrot, celery and herbs. Sauté for five minutes.
9.   Pour in the white wine and let simmer for a few minutes then add the wild rice and stock.

Wild rice mushroom soup

  Bring to the boil and simmer on low until the rice is cooked. The exact timing will depend on the rice that you chose, some varieties take much longer to cook than others.

11.  When the rice is nearly cooked add the mushrooms, chopped fresh kale, milk, salt and pepper then cook for a further 5 minutes of until the kale is soft but not losing its vibrance.
12.  If the soup is too thick, add more stock, milk or water.
13.  Serve with a drizzle of cream, parmesan or coconut cream.

If you make this, or any of our recipes, we would love to see your creations. Leave us a comment, or tag a photo using #luvelelife on Instagram.


wild rice mushroom soap

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