Hearty French Wild Rice Vegetable Soup

Hearty French Wild Rice Vegetable Soup (Vegan, Gluten-Free)

Looking for a comforting and nourishing soup that’s as healthy as it is flavorful? This French Wild Rice Vegetable Soup is the perfect one-pot recipe. Made with hearty lentils, wild rice, leeks, carrots, zucchini, mushrooms, and classic French herbs, it’s naturally vegan, vegetarian, and gluten-free. Whether you’re meal-prepping for the week or craving something cozy and plant-based, this wholesome soup delivers rich flavor and satisfying texture in every bite—no cream, no fuss, just simple, nourishing ingredients. There is nothing quite like a hearty vegetable grain soup to calm the mind, body, and soul. This vegetarian soup recipe is packed with the flavors of France, including the classic vegetable pairing of carrots, zucchini, tomatoes, and leeks, plus French herbs. I bought a package of wild rice from Minnesota, where it is still harvested by local Native American farmers, and used it in this recipe. You can find whole grain, fiber-rich wild rice in most supermarkets and online too.

This healthy soup recipe is the perfect accompaniment for a sandwich or salad any time of the year. Packed with fiber and nutrients, it can power up your day. It’s excellent packed away for lunches in an insulated soup mug, for young and old alike, and it’s wonderful to enjoy all week long for meal prep. During the winter, my favorite strategy is to make a big pot of this vegetable-based soup, and then warm it up and enjoy it all week long. With 10 ingredients (other than pantry staples), you can make this soup so easily. Throw it together in just a few minutes, and let it bubble while you are preparing the rest of your meal. You can also use an Instant Pot or Slow Cooker to get it done even faster with less worry. Another benefit: Studies show that eating a plant-based soup before meals helps fill you up and lessen your intake for the rest of the meal. Another good reason to put a pot of soup on today!

Hearty French Wild Rice Vegetable Soup

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• Author: The Plant-Powered Dietitian
• Total Time: 1 hour 10 minutes
• Yield: 8 servings 1x
• Diet: Vegan

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Description

This healthy French wild rice vegetable soup is vegan, gluten-free, and packed with lentils, leeks, carrots, zucchini, and herbs. A cozy, nourishing one-pot meal!

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Ingredients

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• 1 tablespoon extra virgin olive oil
• 1 small leek, green and white parts, sliced (see Note about washing below)
• 2 cloves garlic, minced
• 2 medium (about 6 ounces total) carrots, sliced
• 2 small (about 8 ounces total) zucchini, sliced
• 4 ounces mushrooms, sliced
• 1 tsp Herbes de Provence (seasoning blend)
• ½ cup uncooked wild rice
• 1/2 cup uncooked brown lentils
• 4 cups water vegetable broth
• 1 cup water
• 1 (14.5-ounce) can diced tomatoes, with juice
• 1/4 teaspoon salt (optional)
• 1/2 teaspoon black pepper

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Instructions

1. Heat olive oil in a large heavy pot or Dutch oven over medium heat.
2. Add leeks, garlic, carrots, and sauté for 5 minutes.
3. Add zucchini and mushrooms and sauté for 2 minutes
4. Add Herbes de Provence, wild rice, and brown lentils and sauté for 1 minute.
5. Add vegetable broth, water, tomatoes, salt (optional), and black pepper. Stir well, cover, and simmer for about 40-45 minutes, until wild rice and lentils are tender. Stir occasionally. May need to add additional water to replace water lost in evaporation. Should make a thick, hearty soup.
6. Makes 8 servings (about 1 1/2 cups each).

Notes

Leeks often contain sand or dirt in their layers. For best results, slice the leeks, then wash in a colander to remove dirt.

Instant Pot Directions: Follow steps 1- 4 using the sauté setting of your Instant Pot. Follow step 5 in the Instant Pot, using the “soup” setting. Cook according to manufacturer’s directions. Use quick release button. Serve immediately.

Slow Cooker Directions. Some slow cookers have a “sauté” function. For best results, follow steps 1- 4 using the sauté setting of your Slow Cooker. Follow step 5 in the slow cooker, then cover and cook on high for 4-6 hours or 8-12 hours. Cook according to manufacturer’s directions. Serve immediately. If you’re slow cooker does not have that function: Place all ingredients in the container of the Slow cooker. Cook on high for 4-6 hours or on low for 8-12 hours. Cook according to manufacturer’s directions. Serve immediately.

• Prep Time: 20 minutes
• Cook Time: 50 minutes
• Category: Soup
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 84
• Sugar: 3 g
• Sodium: 148 mg
• Fat: 2 g
• Saturated Fat: 0 g
• Carbohydrates: 15 g
• Fiber: 4 g
• Protein: 3 g

Top 10 Plant-Based Soups

Discover more of my delicious, hearty vegan soups here:

Easy Vegan Split Pea Soup
Creamy Vegan Roasted Butternut Squash Soup
Curried Lentil Quinoa Soup
Curried Vegetable Leek Soup
Mediterranean Heirloom Bean Soup
Barley Vegetable Stone Soup
Vegan Tortilla Soup
Easy Kabocha Squash Soup with Miso
Winter Melon Mushroom Soup with Seitan
Curried Yellow Lentil Stew

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