Autumn Wild Rice Soup

Autumn wild rice soup is the kind of dish that makes chilly nights instantly better. Packed with nutty wild rice, tender vegetables, and a creamy broth, it delivers both comfort and nourishment in every spoonful. What sets this version apart is the balance of hearty fall flavors like mushrooms, sweet potato, and kale, paired with the flexibility to make it on the stovetop or in an Instant Pot. The result is a cozy bowl of soup that’s as easy to prepare as it is satisfying to eat.

Why You’ll Love This Recipe

• Simple to make: Clear steps work for both stovetop and Instant Pot.
• Seasonal flavor: Sweet potato, mushrooms, and kale highlight autumn’s best, and a bowl pairs nicely with pumpkin feta pasta for a full fall menu.
• Flexible options: Easily make it vegan, dairy-free, or add chicken for protein.
• Make ahead friendly: Stores well in the fridge and freezer for busy weeks.

Unlike other versions, this autumn wild rice soup blends hearty vegetables with creamy richness without feeling heavy. The nutty rice provides texture and depth, while the coconut milk or cream sauce adds a velvety finish. It’s the kind of meal that comforts on cold nights and impresses guests with little effort. Whether you want a plant-based dinner or a wholesome soup to share, this recipe delivers warmth and flavor in every bite.

Ingredients Needed

For the base

• 6 cups vegetable stock (or chicken stock for a heartier version)
• 1 cup uncooked wild rice (use 100% wild rice for the best nutty flavor)

Vegetables

• 8 ounces baby bella mushrooms, sliced
• 2 medium carrots, diced
• 2 ribs celery, diced
• 1 large sweet potato (about 1 pound), peeled and diced
• 1 small white onion, diced

Aromatics and herbs

• 4 cloves garlic, minced
• 1 bay leaf
• 1 ½ tablespoons Old Bay seasoning
• Freshly cracked black pepper

Creamy element

• 1 (14-ounce) can unsweetened coconut milk
  (or use a homemade cream sauce or half-and-half for a more classic finish)

Greens and finishing touches

• 2 large handfuls kale, chopped, stems removed
• Fine sea salt, to taste

Notes & Substitutions

• Rice: Wild rice blends cook faster but lose the deep nutty bite. Stick to pure wild rice for best results. (Learn more about true wild rice from the University of Minnesota.)
• Dairy-free options: Swap coconut milk for cashew cream if you prefer a neutral flavor.
• Gluten-free: This soup is naturally gluten-free; just check your stock and seasoning labels.
• Budget tip: Use frozen chopped kale and pre-diced veggies to save time and cost.
• Protein boost: Stir in shredded cooked chicken or chickpeas toward the end.

How to Make Autumn Wild Rice Soup

Before you start

• Rinse the wild rice under cool water to remove excess starch.
• Chop all vegetables so they’re ready to go.
• Note that true wild rice takes longer to cook than blends. (See timing guidance from University of Wyoming Extension.)

Stovetop Method

1. Sauté aromatics: Heat 1 tablespoon olive oil or butter in a large pot over medium-high heat. Add onion and cook until soft and translucent, about 5 minutes. Stir in garlic and cook 1 minute until fragrant.
2. Add base ingredients: Stir in broth, wild rice, mushrooms, carrots, celery, sweet potato, bay leaf, and Old Bay seasoning. Bring to a gentle boil.
3. Simmer: Reduce heat to low, cover, and cook for 35–40 minutes. Stir occasionally and check rice for doneness—it should be tender yet slightly chewy.
4. Finish: Stir in coconut milk (or cream alternative) and chopped kale. Cook 2–3 minutes until greens wilt.
5. Season and serve: Taste, then adjust salt, pepper, or more Old Bay if desired. Serve hot.

Instant Pot Method

1. Combine base ingredients: Add broth, rice, mushrooms, carrots, celery, sweet potato, onion, garlic, bay leaf, and Old Bay to the pot. Stir briefly.
2. Pressure cook: Seal lid and cook on High Pressure for 25 minutes. Let pressure release naturally for 10 minutes, then carefully quick release the rest. (Natural release helps with starchy foods like grains, per Instant Pot guidance.)
3. Finish: Remove bay leaf, stir in coconut milk and kale, and season to taste.

Slow Cooker Method (optional)

1. Add all base ingredients except coconut milk and kale.
2. Cook on High for 3–4 hours or Low for 6–7 hours, until rice is tender.
3. Stir in coconut milk and kale just before serving.

Pro Tips & Troubleshooting

Expert Tips

• Build flavor early: Sauté the onion and garlic until golden—this step lays the foundation for a rich broth.
• Balance the creaminess: If using coconut milk, add a splash of lemon juice before serving to brighten the flavors.
• Texture check: True wild rice should be tender but slightly chewy. Taste a few grains before finishing.
• Layer seasoning: Add salt gradually. The flavor deepens as the rice cooks, so season lightly at first.

Common Mistakes to Avoid

• Undercooking rice: Wild rice takes longer than blends—give it time or it will taste tough.
• Adding dairy too soon: Stir cream or coconut milk in at the end to avoid curdling.
• Overcrowding flavors: Old Bay seasoning is strong; measure carefully to keep balance.

Quick Trick

Want a creamier texture fast? Stir in a tablespoon of flour whisked with warm broth to create a light roux, then return it to the pot. It thickens the soup without extra cream.

Wild Rice 101

True wild rice vs blends

Key differences in flavor and timing.

Soaking and timing

When soaking helps and when it does not.

Water-to-rice ratios

Baseline ratios for soup vs pilaf textures.

Serving, Storage & Variations

Serving Ideas

• Ladle into deep bowls and top with a squeeze of lemon and fresh parsley.
• Pair with crusty bread, cornbread muffins, or a light green salad, and sip natural mounjaro green tea for a bright, soothing match.
• Sprinkle grated Parmesan or nutritional yeast for added depth.

Storage Guidelines

• Refrigerator: Store in airtight containers for up to 4 days, as advised by the USDA Food Safety and Inspection Service.
• Freezer: Cool completely, then portion into freezer-safe containers and store for up to 2 months.
• Thawing & Reheating: Thaw overnight in the refrigerator for best results, then reheat gently on the stove with a splash of broth or water to loosen the texture, just as you would with our potato soup recipe.

Variations

• Vegan version: Use coconut milk or cashew cream, skip cheese toppings.
• Chicken addition: Stir in shredded cooked chicken before serving.
• Mushroom lover’s twist: Double the mushrooms and add a splash of soy sauce for umami depth, or try our miso vegetable dumpling soup when you want a lighter bowl.
• Spicy fall kick: Add a pinch of red pepper flakes or smoked paprika for heat.

Nutritional Information

Below values are approximate per serving (based on 6 servings). Exact amounts vary with ingredient choices.

Nutrient	Amount per serving
Calories	320 kcal
Protein	9 g
Carbohydrates	52 g
Fat	10 g
Saturated Fat	6 g
Fiber	6 g
Sodium	780 mg

Nutritional benefits:

• Wild rice adds protein and fiber, keeping you full longer.
• Sweet potato and carrots bring natural sweetness and vitamin A.
• Kale boosts antioxidants and vitamin C.

Tip: If you swap ingredients or add chicken, re-check nutrition with tools like Cronometer or MyFitnessPal.

Conclusion

Autumn wild rice soup is more than a cozy dinner it’s a bowl of comfort that captures the best flavors of the season. With nutty rice, tender vegetables, and a creamy finish, it’s both hearty and nourishing. What makes this recipe shine is its flexibility: keep it plant-based, stir in chicken for protein, or swap the creamy element to suit your taste.

It’s the kind of recipe that works for busy weeknights, family gatherings, or make-ahead meal prep. Each bowl is warming, satisfying, and simple to prepare, whether you use the stovetop or an Instant Pot.

If you try this soup, I’d love to hear how you enjoyed it. Leave a comment and star rating below, and share it with friends or on Pinterest and Facebook. What fall twist did you add—extra mushrooms, a spicy kick, or a cheesy topping? Let us know in the comments!

Frequently Asked Questions