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Fall Harvest Soup with Wild Rice

Fall vegetables are some of my favorites – I crave mushrooms and root vegetables during this time of year. Luckily the possibilities are endless when it comes to cooking and enjoying these veggies! Soup season continues with this hearty yet healthy soup. I modified this from another recipe to make it completely vegan.

This soup is easy to prepare – the time spent is the prep work, which simply involves peeling and chopping the vegetables. Sautéing the onions and garlic in coconut oil gives them a nice caramelization plus a savory flavor. Wild rice gives this soup a heartiness and nice texture.

At the end of the cooking time, coconut milk and chopped kale are added. The kale adds color and nutrients, and the coconut milk adds a creamy, silky, decadent texture and flavor. You won’t miss the dairy in this soup!

We love this soup served with a little sprinkle of crushed red pepper flakes to add a little bit of heat. You could certainly use chicken broth and add chicken if you’d like. Hope you enjoy it!

Fall Harvest Soup With Wild Rice

Fall Harvest Soup With Wild Rice

Yield: 8 servings
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes

Healthy comfort food never tasted better! Brimming with seasonal vegetables and wild rice, this soup is packed with flavor and nutrients.

Ingredients

  • 6 cups vegetable broth
  • 1 Tbsp. coconut oil
  • 1 cup uncooked wild rice
  • 8 ounces baby portobello mushrooms, sliced
  • 4 cloves garlic, minced
  • 2 medium carrots, peeled and diced
  • 2 ribs celery, diced
  • 1 large (about 1 pound) sweet potato, peeled and diced
  • 1 small white onion, peeled and diced
  • 1 bay leaf
  • 1 1/2 Tbsp. Old Bay seasoning
  • 3 Tbsp. butter
  • 1 15-oz. can of full-fat coconut milk
  • 2 large handfuls of kale, roughly chopped with thick stems removed (or 1-2 cups frozen kale)
  • Salt and black pepper to taste

Instructions

  1. Heat coconut oil in a large stockpot over medium-high heat. Add onion and sauté for 5 minutes, stirring occasionally, until soft and translucent.  Stir in the garlic and cook for an additional 1-2 minutes, until the onions and garlic are starting to turn golden brown.
  2. Add the broth, wild rice, mushrooms, carrots, celery, sweet potato, bay leaf, and Old Bay seasoning. Stir to combine.
  3. Bring soup to a simmer, then reduce heat to medium-low. Cover and simmer for 45 minutes or until rice is tender, stirring occasionally.

Meanwhile, during those final 10 minutes, prepare your cream sauce in a separate saucepan on the stove.  In it, cook the butter over medium-high heat until melted.  Whisk in the flour until combined, and cook for 1 minute.  Gradually add in the milk, and whisk until combined.  Continue cooking, stirring frequently, until the mixture nearly comes to a simmer and has thickened.  (It should be very thick.)

Add the cream sauce and kale to the soup, and stir gently until combined. Taste and season with salt and pepper (plus any extra Old Bay seasoning, if you would like) as needed.

Nutrition Information:
Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 235Total Fat: 18gSaturated Fat: 14gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 11mgSodium: 985mgCarbohydrates: 17gFiber: 3gSugar: 3gProtein: 5g

Nutritional information is an estimate and may vary per preparation.

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