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.
MY LATEST VIDEOSNutritional 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 Benefits
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.
Carrot Benefits
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.
Other Benefits
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.
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Creamy Cauliflower Wild Rice Soup
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Prep Time: 10 mins - Cook Time: 30 mins
- Total Time: 40 minutes
- Yield: 6 servings
Prep Time:
Yield:
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Pin RecipeIngredients
- 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
Instructions
- 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.
Nutrition
- Serving Size: 1/6th of recipe (350 g)
- Calories: 125
- Fat: 0.4 g
- Carbohydrates: 25 g
- Fiber: 6 g
- Protein: 8 g
Jennifer
Not bad! I added some green lentils (I always try to squeeze some legumes into my soups). It gave it the nice colour contrast that was missing, since I didn’t have any wild rice handy. I had brown rice in the freezer (along with the lentils). My hubby is getting home any minute after winter camping in Manning Park so I’m sure it will hit the spot!
★★★★★
Renee
Can I use frozen cauliflower instead of fresh?
Deryn
I think that would be okay, you might need to adjust the liquid down a bit to account for the added moisture as the cauliflower thaws. Or maybe just thaw the cauliflower first in the fridge then use it? I can’t say exactly how it will turn out since I haven’t tried it though.
Tetopia
Definitely a keeper. My husband loved it. The nutritional yeast gives it a cheesy, creamy flavor. Thanks!
★★★★★
Deryn
Glad you liked it!! I love the cheesy flavour too, so good!
Vicki
This is a wonderful soup, made it when my Mum was here then gave her half the remaining to take home, wished I’d kept it all to myself! (Not really). Making again asap. Did fry the veg in a little olive oil to start instead of water and used some home made chicken stock. Love it with the wild rice, thank you
★★★★★
Deryn
Awesome, Vicki! So glad you enjoyed it! Thanks for the comment! 🙂
Anita
This was absolutely delicious, thank you so much. First time I ever used nutritional yeast, what else do you use it in?
★★★★★
Deryn
You can search from the home page to find more recipes that use it or a whole post all about nutritional yeast. 🙂 I use it in all sorts of things!
Midwestgal
As a next day leftover does the wild rice absorbed away all Or alot of the broth?
Deryn
Since the rice is cooked separately and added in at the end, it doesn’t absorb much liquid, no. It might thicken up just a bit but not much.
Sandy
Can regular rice be used?
Deryn
Regular brown rice should be fine, I don’t think it would be very good with white rice though.
Carolyn
This is my new favorite cauliflower soup! I used 4 cups vegetable broth instead of 5 because we like a thicker soup. I love all of your recipes and informative posts!! Thank you.
Deryn
Nice! Ya, it is really good when it’s super thick! Glad you’ve enjoyed it.
Abby
This was a fantastic soup. Full of flavor, easy to make, just as yummy as leftovers! Would be great with a vegan grilled cheese or biscuits. A+++!
★★★★★
Deryn
Ohh, yes it would be so good with vegan grilled cheese!! Totally making that this weekend! I’m so glad you liked the soup. Thanks for commenting!
Diana
This meets all the elements- flavour, texture, nutrition, eye appeal and ease of preparation.
Deryn
It sure does! It’s a good one! Let me know if you try it.
Seema
Can you replace the nutritional yeast and with what
Deryn
It’s a pretty big part of the flavour of this recipe so I’m not sure I could make a recommendation for replacing it. You could maybe try leaving it out but I’m not sure how flavourful it would be or what the flavour would be like. Thanks!
Adrienne
I think you can replace the nutritional yeast with a nice vegan cheddar cheese.
★★★★★
Weslie
I made it. It was amazing! I didn’t even have oregano, thyme or celery and it was still good. I used cabbage and hope. Lol. Thank you!!
★★★★★
Deryn
hahah, hope is a key ingredient. Glad you enjoyed it!!
Rachel
Awesome recipe! I added kale at the end, after everything had been blended. Also finished off with some slivered almonds!! SO tasty, cannot get over how much I love this recipe! Thanks!
★★★★★
Deryn
Thank you, Rachel!! I’m so glad you enjoyed it! I love that you added kale and topped it with almonds – that sounds awesome. Thanks for the comment!!
Joyce
love it! do you have instructions for an instant pot?
Deryn
Hi Joyce, I’m sorry I’ve never used an Instant Pot so I’m not too sure. Maybe you could find a similar recipe for wild rice soup and use those instructions?
Gudrun
Soo yummy!!
★★★★★