Italian Wild Rice Soup
This simple vegan Italian style wild rice soup has layers of flavor from carrots, zucchini and mushrooms, creamy lima beans and wild rice. Most of the cooking time is hands-off. Serve for a hearty, cozy dinner.
Servings: 6 servings
Calories: 428kcal
Equipment
- Dutch oven or large pot with lid
Ingredients
- ¼ cup extra virgin olive oil
- 6 cloves garlic (crushed)
- 1 medium onion (finely chopped)
- 1 large carrot (finely chopped)
- 1 medium zucchini (finely chopped)
- 8 oz cremini mushrooms or button mushrooms (sliced)
- ½ teaspoon dried oregano (you can replace this and all of the herbs below with a tablespoon of Italian seasoning)
- ½ teaspoon dried thyme
- ½ teaspoon dried marjoram
- ½ teaspoon dried rosemary
- ½ teaspoon dried basil
- 14 oz canned plum tomatoes (pureed)
- 6 oz canned tomato paste
- 28 oz lima beans (approximately three cups, canned or cooked. Drain canned beans before using)
- ¾ cup wild rice (uncooked)
- 3 cups vegetable stock (or mushroom stock or water. Add a tablespoon of vegetable broth base if using water)
- 1 teaspoon red pepper flakes (optional. Add more or less according to your preference)
- Salt and ground black pepper to taste
- ½ cup vegan parmesan cheese (optional)
Instructions
- Place olive oil and garlic in a Dutch oven or large pot. Turn heat to medium low and saute the garlic for a couple of minutes until very aromatic.
- Add the onions, carrots and zucchini along with salt and ground black pepper to taste. Saute for a couple of minutes until the onions start to soften.
- Stir in the mushrooms and all the dried herbs and mix.
- Add the pureed tomatoes and tomato paste. Mix them into the vegetables. Cover the pot and let the tomatoes cook for 2-3 minutes.
- Stir in the lima beans and the wild rice. Add three cups of vegetable stock or water. Mix well. Let the soup come to a boil, then simmer for five minutes.
- Add red pepper flakes, if using, stir them in, cover the pot and let the soup cook for 40-45 minutes until the wild rice is still pleasantly chewy but tender. Check salt and add more as needed. If at any point the soup looks too dry, add more stock or water.
- Turn off the heat and stir in vegan parmesan, if using. Serve hot with a drizzle of olive oil and more vegan parmesan on the side.
Nutrition
Calories: 428kcal | Carbohydrates: 62g | Protein: 19g | Fat: 14g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Potassium: 1513mg | Fiber: 14g | Sugar: 14g | Vitamin A: 2941IU | Vitamin C: 21mg | Calcium: 91mg | Iron: 6mg