This creamy cauliflower wild rice soup is made with cauliflower, carrots and nutritional yeast for an extra flavourful, cheesy and healthy twist on wild rice soup. It’s vegan and gluten-free, high in protein and fibre, easy to make and tastes incredible.
Wild Rice Soup Health Benefits
This soup is very low in fat and it contains a good amount of plant-based protein thanks to the nutritional yeast and wild rice. It’s also high in very high in vitamin A and vitamin C making it a good immunity-booster to enjoy during the winter months.
Nutritional Yeast Benefits
Nutritional yeast is low in fat, high in protein, adds the perfect salty, umami, cheesy flavour to dishes and it’s fortified with B12, an important nutrient for plant-based eaters to be aware of.
More Reading: What is Nutritional Yeast and How to Use It
Cauliflower is a cruciferous vegetable and we should be trying to get veggies from this family into our diet daily. This would include things like brussel sprouts, cabbage, broccoli and bok choy. Cruciferous vegetables are rich in carotenoids, beta-carotene, lutein, zeaxanthin and vitamins C, E, and K and folate.
In addition, cruciferous vegetables contain a group of substances known as glucosinolates, which are sulfur-containing chemicals that when broken down during digestion, are known for their anti-cancer effects.
Carrots are one of the best sources of vitamin A, an important vitamin that does so much in the body. Carrots also provide vitamin C, D, E and K as well as minerals magnesium potassium and calcium.
Thanks to all that good stuff, carrots are good for boosting immunity, protecting eye and skin health, fighting cancer-causing free radicals, fighting inflammation and thanks to their fibre content, they can also help to balance blood sugar levels.
Wild Rice Benefits
Wild rice is high in fibre for improved digestion and lower cholesterol, contains essential minerals phosphorus, zinc and folate, essential for energy and healthy bones and contains important vitamins A, C and E, essential for overall health and immunity.
This recipe also contains onion, garlic and celery, all of which add their own unique range of vitamins, minerals and antioxidants making this soup and disease-fighting superstar!
Creamy Cauliflower Wild Rice Soup
This soup is a breeze to make and if you make the rice ahead of time it comes together in under 30 minutes. The rice gets cooked separately so you can go ahead and cook it anytime, or just start it about 45 minutes before you want the soup to be ready as wild rice usually takes around 45 minutes to cook.
Once the rice is taken care of the rest of the soup comes together quickly. You’ll simmer the veggies until tender, puree half of it and then stir in the cooked wild rice at the end. I pureed half of the soup leaving it thick and creamy with hearty bites of veggies throughout. It’s cheesy and flavourful, thick and creamy, filling and full of nutrition. I hope you enjoy it.
This recipe makes 6 350 gram servings of just 125 calories each so you could definitely make it unto 4 or 5 larger servings if you prefer. If you make it don’t forget to let me know on Instagram by tagging me @runningonrealfood and using #runningonrealfood on your post.Print
Creamy Cauliflower Wild Rice Soup
- Prep Time: 10 mins
- Cook Time: 30 mins
- Total Time: 40 minutes
- Yield: 6 servings
- 1 cup chopped celery (150 g)
- 1 medium white onion, diced (approx. 1 1/2 cups, 215 g)
- 3 cloves garlic, minced
- 1 tsp each ground thyme and oregano
- 2 cups peeled and diced carrots (300 g)
- 4 heaping cups or 1 small head of cauliflower, chopped into small florets (450 g)
- 5 cups vegetable broth
- 1/2 cup nutritional yeast (30 g)
- 1 1/2 cups cooked wild rice (250 g)
- 1 tsp each sea salt and black pepper, or more to taste
- squeeze of fresh lemon juice
- Cook the wild rice according to package instructions. I used a wild rice blend. Once it’s cooked, set aside.
- Add the onion, garlic and celery to a soup pot with a splash of water and cook over medium heat for about 5 minutes until starting to soften. Add the thyme and oregano, stir and cook for another minute or two.
- Add the cauliflower, carrot and broth and simmer until the carrots and cauliflower are tender, about 20 minutes.
- Stir in the nutritional yeast.
- Scoop half of the soup into a blender and mix until smooth and creamy. Once blended, pour it back into the pot.
- Stir in the wild rice.
- Season with the salt and pepper and if desired, fresh lemon.
- Serve right away with chopped fresh chives or green onion or store in the fridge for up to 5 days or freezer for up to 2 months.
- Serving Size: 1/6th of recipe (350 g)
- Calories: 125
- Fat: 0.4 g
- Carbohydrates: 25 g
- Fiber: 6 g
- Protein: 8 g