This fan favorite creamy vegan cauliflower wild rice soup is high in nutrients, easy to prepare, and perfect for warming up in cold weather.
- quick and easy: minimum preparation required and approximately 45 minutes of cooking time (if you have cooked wild rice on hand it will be faster)
- dietary needs: vegan, gluten free, nut free
- nutritional characteristics: low in fat, high in protein and fiber
- 5 star review: this recipe has dozens of rave reviews so you can cook with confidence!
- wild rice - any mixture of wild rice or wild rice works, it will be cooked separately from the soup, so cooking times do not matter
- broth - any homemade or store-bought broth works, I like to use bouillon cubes because they are easy to keep on hand
- nutritional yeast - adds a cheese and nutty flavor to the soup, this recipe was developed specifically for nutritional yeast, so if you don't want to use it, I suggest you check out another cauliflower soup like this sweet potato cauliflower soup or cauliflower potato soup (wild rice could be added to this one)
The complete list of ingredients and quantities can be found in the recipe card below.
Step by step instructions
Step 1. Start cooking wild rice according to package directions.. Most varieties take about 45 minutes to cook.
2nd step. When you are ready to start the soup, add the onion, garlic and celery in a pot with a few tablespoons of water and cook for 5 to 6 minutes until softened and fragrant.
Stir in the thyme and oregano and cook for a few more minutes.
Step 3. Add the cauliflower, carrot and broth and simmer lightly for about 20 minutes until carrots and cauliflower are tender. Incorporate the nutritional yeast.
Step 4. Carefully pour half of the soup into a blender. Start mixing on low then increase to high for 10-20 seconds until the soup is smooth and creamy. Make sure to let the steam escape while you mix.
Pour the mixed portion into the pot with the rest of the soup.
Stir in the wild rice then serve with fresh lemon juice and chopped green onion.
Notes and tips
- Since you cook the rice separately and mix it at the end, any variety will work. If you do not have wild rice on hand, try brown rice, long grain white rice, or a mix of wild and brown rice.
- The amount of broth can be reduced or increased to adjust the consistency. Yes you like your soup very thick, reduce the broth to 4 cups. You can always add some at the end if it's too thick.
- Potatoes work well in place of or in addition to cauliflower for a different touch. Use an equal amount of peeled and cubed potatoes or cauliflower or make half cauliflower, half potato.
- Fridge: Let cool then store in a closed container for up to 5 days.
- Freezer: Let cool then store in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator.
- Reheating: Reheat the stovetop or microwave until hot to your liking.
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- 1 cup Grated celery (150 grams)
- 1 medium white onion, diced (approx. 1 1/2 cup, 215 grams)
- 3 Garlic cloves, minced
- 1 teaspoon each ground thyme and Oregano
- 2 cups peeled and diced carrots (300 grams)
- 4 full cups or 1 small head of cauliflower, cut into small florets (450 grams)
- 5 cups vegetables soup
- 1/2 cup nutritional yeast (30 grams)
- 1 1/2 cup cooked wild rice (250 g)
- 1 teaspoon each sea salt and black pepper, or more to taste
- fresh lemon juice (1 to 2 tbsp)
- Cook wild rice according to package directions. While cooking, proceed to the preparation of the soup.
- Add the onion, garlic and celery to at least 7.5 qt Soup pot with 2 tablespoons of water and cook over medium heat for about 5 minutes until it starts to soften, stirring often (you can also sauté the vegetables in 1 tablespoon of olive oil). If the pot starts to dry out at any point, add another tablespoon of water. Add the thyme and oregano, toss to combine and cook an additional 2 minutes until fragrant.
- Add the cauliflower, carrot and all the vegetable broth and simmer over medium heat until the carrots and cauliflower are tender. It should take about 20 minutes.
- Incorporate the nutritional yeast.
- Pour half the soup into a blender. Make sure to leave a crack in the lid to allow the steam to escape. Start mixing on low then increase to high and blend until smooth and creamy. Once mixed, return it to the soup pot with the rest of the soup.
- Stir in the cooked wild rice.
- Season with salt and pepper and if desired, a squeeze of fresh lemon.
- Serve immediately with chopped fresh chives or green onion or store in the refrigerator for up to 5 days or in the freezer for up to 2 months.
- Storage: Let cool then store in a closed container for up to 5 days or in the freezer for 2 months. Thaw overnight in the refrigerator if frozen. Reheat on the stovetop or in the microwave until heated to your preference.
- Portion: 1 / 6th of recipe (350 g)
- Calories: 125
- Fat: 0.4 g
- Carbohydrates: 25 grams
- Fiber: 6 grams
- Protein: 8 grams
Keywords: wild cauliflower rice soup, vegan wild rice soup
Originally published Feb 19, 2018. Updated with new photos and text Nov 17, 2020.
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Simplify. Instead of being overly concerned with counting kcal or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make saine choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious
Start slow and make changes to your eating vêtements over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad ( full of different color vegetables ) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
Small Changes Matter. Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a saine diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every saine food choice you make counts.
Drink Water. Consider water as one of the central components to your diet. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a saine body.
Try not to think of certain foods as “off-limits. ” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
Think smaller portions. Serving sizes have ballooned recently, particularly in auberges. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. Visual cues can help with portion sizes—your serving of meat, fish, or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.
Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.
Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
Chew slowly. Take time to chew your food and enjoy mealtimes, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Eat breakfast, and eat smaller meals throughout the day. A saine breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day ( rather than the standard three grande meals ) keeps your energy up and your metabolism going.
Fruits and vegetables are the foundation of a saine diet. They are low in kcal and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.
Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.
Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add saine sweetness to your meals and reduce your cravings for other sweets.
Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.
The antioxidants and other nutrients in fruits and vegetables help protect against certain variétés of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.
A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.
The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.
Choose saine carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole céréales are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole céréales tend to have a healthier heart.
Healthy carbs ( sometimes known as good carbs ) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Unhealthy carbs ( or bad carbs ) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.
Include a variety of whole céréales in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different céréales to find your préférés.
Make sure you’re really getting whole grains. Be aware that the words stone-ground, multi-grain, cent pour cent wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U. S., check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
Try mixing grains as a first step to switching to whole grains. If whole céréales like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.
Avoid refined foods such as breads, pastas, and breakfast cereals that are not whole grain.
Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.
Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts ( like almonds, hazelnuts, and pecans ), and seeds ( such as pumpkin, sesame ). Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.
Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce bourrinage mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.
Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new possibilités for healthy mealtimes. Beans : Black beans, navy beans, garbanzos, and lentils are good options. Nuts : Almonds, walnuts, pistachios, and pecans are great choices. Soy products : Try tofu, soy milk, tempeh, and veggie burgers for a change.
Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole céréales, and vegetables. Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.
Calcium is one of the key nutrients that your body needs in order to stay strong and saine. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions. You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.
Dairy : Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese. Vegetables and greens : Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms. Beans : For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.
If you succeed in planning your diet around fiber-rich fruits, vegetables, whole céréales, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your saine diet—sugar and salt.
Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips : Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit ! Try sparkling water with lemon or a splash of fruit juice. Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.