When the leaves start to turn and the air gets crisp, there is nothing quite like a bowl of Autumn Wild Rice Soup to warm you up. This vegetarian masterpiece is a celebration of the harvest, packed with hearty wild rice, sweet butternut squash, earthy mushrooms, and sturdy kale. It is rich and creamy without feeling heavy, thanks to a velvety broth that highlights the natural flavors of the vegetables. Whether you are looking for a meatless Monday meal or a comforting dinner to serve guests, this one-pot wonder delivers on all fronts with minimal cleanup required.
Why You’ll Love This Recipe
A Symphony of Textures
This soup is far from one-note. Every spoonful offers a delightful mix of textures: the chewy, nutty bite of wild rice, the melt-in-your-mouth sweetness of squash, the meatiness of mushrooms, and the tender-crisp kale. The broth ties it all together with a luxurious creaminess that feels indulgent but is packed with wholesome ingredients. It’s a complete meal in a bowl that leaves you feeling nourished and satisfied.
Perfect for Meal Prep
Wild rice is the champion of leftovers. Unlike pasta or white rice, which can turn mushy after sitting in broth, wild rice holds its texture beautifully. This means the soup tastes just as good, if not better, on day three or four. It freezes exceptionally well, making it a staple for healthy lunches throughout the colder months. You can make a big batch on Sunday and enjoy a cozy lunch all week long.
Ingredients
- 1 cup wild rice blend (uncooked)
- 1 medium butternut squash, peeled and cubed
- 8 oz mushrooms, sliced
- 1 bunch kale, chopped
- 1 medium onion, diced
- 2 large carrots, diced
- 6 cups vegetable broth
- 1 cup heavy cream (or coconut milk)
- 1 tsp dried thyme
Instructions
- Sauté onion, carrots, celery, and mushrooms in a large pot until soft.
- Add broth, wild rice, squash, and herbs. Bring to a boil.
- Cover and simmer for 45-50 minutes until rice and squash are tender.
- Stir in cream and kale. Simmer for 5 minutes. Serve.
Ingredient Highlights & Substitutions
Essential Ingredients
Wild Rice Blend: A raw blend of wild rice and brown rice adds the best texture and nutty flavor.
Butternut Squash: Peeled and cubed, this adds a vibrant orange color and natural sweetness.
Mushrooms: Cremini or Baby Bella mushrooms add a savory, umami depth.
Kale: A robust green that holds up well in hot soup.
Creamy Base: Heavy cream for richness, or full-fat coconut milk or cashew cream for a dairy-free/vegan option.
Aromatics: Onion, carrots, celery, garlic, thyme, and sage build the flavor foundation.
Smart Substitutions
If you don’t have butternut squash, sweet potatoes make an excellent substitute with a similar texture and sweetness. White beans (cannellini or Great Northern) can be added for extra protein and creaminess. If you prefer spinach over kale, stir it in at the very end to prevent overcooking. For non-vegetarians, you can add cooked chicken or turkey, or use chicken broth instead of vegetable broth.
Step-by-Step Instructions
Prep Phase
Rinse the wild rice blend thoroughly. Peel and cube the butternut squash into 1/2-inch pieces. Slice the mushrooms and chop the kale (removing the tough stems). Dice the onion, carrots, and celery. Mince the garlic.
Cooking Phase
In a large heavy pot or Dutch oven, heat butter or olive oil over medium heat. Add the onion, carrots, celery, and mushrooms. Sauté for 7-8 minutes until the vegetables are softened and the mushrooms have released their liquid. Add the garlic, thyme, and sage; cook for 1 minute until fragrant.
Add the vegetable broth, rinsed wild rice, and cubed squash. Season with salt and pepper. Bring the mixture to a boil.
Reduce the heat to low, cover the pot, and simmer for 45-50 minutes. Check occasionally to ensure there is enough liquid. The soup is done when the rice is tender and popped open, and the squash is soft.
Stir in the heavy cream (or coconut milk) and the chopped kale. Simmer uncovered for another 5-10 minutes to thicken the soup slightly and wilt the greens. Taste and adjust seasoning before serving.
Pro Tips for Perfect Results
Technique Secrets
To get a naturally thicker soup without adding flour, you can use a potato masher to mash some of the tender squash against the side of the pot before adding the cream. This releases starch and creates a richer body. Also, be sure to use a wild rice blend rather than 100% black wild rice; the blend cooks more evenly and offers a better variety of textures.
Common Mistakes to Avoid
A common mistake is rushing the rice cooking time. Wild rice takes time to bloom. If you pull it off the heat too early, the grains will be hard and get stuck in your teeth. Let it simmer until the grains burst open. Another mistake is adding the kale too early; it only needs a few minutes to soften, so save it for the end to keep it vibrant.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 320 kcal |
| Protein | 8g |
| Carbohydrates | 45g |
| Fat | 14g |
| Fiber | 6g |
Serving Ideas & Pairings
Presentation & Plating
Serve this soup in deep bowls with a slice of crusty bread or a baguette for dipping. A sprinkle of toasted pepitas (pumpkin seeds) or a drizzle of olive oil on top adds a nice finish.
Pairing Suggestions
This soup is a complete meal on its own, but it pairs wonderfully with a simple green salad with a vinaigrette dressing. If you enjoy hearty, grain-based soups, you should also try our Chicken Wild Rice Soup (Slow Cooker) for a poultry version of this comfort food classic.
Frequently Asked Questions
Q1? Is this soup gluten-free?
Yes, it is naturally gluten-free as long as your vegetable broth is certified gluten-free.
Q2? Can I make this in a slow cooker?
Yes! Add everything except the cream and kale to the slow cooker. Cook on High for 3-4 hours or Low for 7-8 hours. Stir in the cream and kale during the last 30 minutes.
Q3? Can I use milk instead of cream?
Milk is much thinner. If you use milk, you might want to make a roux (butter and flour) at the beginning to help thicken the broth, or mix the milk with a little cornstarch.
Conclusion
Autumn Wild Rice Soup is a hug in a bowl. It captures the flavors of the season in a nourishing, comforting dish that is easy enough for a weeknight but special enough for a gathering.
