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.

Vegan Creamy Cauliflower Wild Rice Soup | Running on Real Food

Vegan Creamy Cauliflower Wild Rice Soup | Running on Real Food

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 Health 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 Health 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.

Vegan Creamy Cauliflower Wild Rice Soup | Running on Real Food

Carrot Health 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 Health 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 Health 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!

Vegan Creamy Cauliflower Wild Rice Soup | Running on Real Food

Vegan Creamy Cauliflower Wild Rice Soup | Running on Real Food

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 into 4 or 5 larger servings if you prefer.

More Health Soup Recipes

If you’re loving this cauliflower soup, you might like these recipes too:

Healthy Kale and Cauliflower Soup // Easy Vegan Minestrone Soup // Spicy Vegan Black Bean Soup // Curried Roasted Butternut Squash Soup // Slow Cooker Butternut Squash Soup // Vegan Chickpea Vegetable Chowder

Vegan Creamy Cauliflower Wild Rice Soup | Running on Real Food

Creamy Cauliflower Wild Rice Soup

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Total Time: 40 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Vegan, Gluten-Free

This creamy soup is the ultimate comfort food. The flavours are wonderful, it’s full of nutrition and it’s the best way to warm up on a cold day.



  • 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 (1-2 tbsp)


  1. Cook the wild rice according to package instructions. I used a wild rice blend. Once it’s cooked, set aside.
  2. Add the onion, garlic and celery to at least a 7.5 qt soup pot with 2 tablespoons of water and cook over medium heat for about 5 minutes until starting to soften, stirring often (alternatively, you can saute the veggies in 1 tbsp of olive oil). If the pot starts to dry out at any time, add another tablespoon of water. Add the thyme and oregano, stir to combine and cook for another 2 minutes until fragrant.
  3. Add the cauliflower, carrot and all of the vegetable broth and simmer over medium heat until the carrots and cauliflower are tender. This should take approximately 20 minutes.
  4. Stir in the nutritional yeast.
  5. Scoop half of the soup into a blender. Make sure you leave a crack in the lid to let the steam escape. Start blending on low then increase to high and blend until smooth and creamy. Once it’s blended, pour it back into the soup pot with the rest of the soup.
  6. Stir in the cooked wild rice.
  7. Season with the salt and pepper and if desired, a squeeze fresh lemon.
  8. 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

Keywords: easy, healthy, oil-free, fall, winter, blender