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