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

Sharon Palmer

There is nothing quite like a hearty vegetable grain soup to calm the mind, body, and soul. This vegan, gluten-free French Wild Rice Vegetable Soup is packed with the flavors of France, including the classic vegetable pairing of mire poix (carrots, onions, and celery), along with zucchini, tomatoes, leeks, wild rice, and 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 soup 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, for young and old alike, and it’s wonderful to enjoy all week long. During the winter, my favorite strategy is to make a big pot of vegetable-based soup, such as this French Wild Rice Vegetable Soup, and then enjoy it warmed up all week long. 
This soup is easy: just place all of the ingredients in a pot, cover, and simmer for about an hour.

With only 8 ingredients, you can make this soup 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! 

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


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  • Author: The Plant-Powered Dietitian
  • Yield: 6 servings 1x
Scale

Ingredients


Instructions

  1. Place all ingredients in a large pot.
  2. Cover with a tight lid and bring to a boil.
  3. Reduce heat to a simmer and cook for about 1 hour, until wild rice and vegetables are tender. May need to add additional water to replace water lost in evaporation. Should make a thick, hearty soup.
  4. Makes about 2 quarts of soup (about 6 servings, 1 1/3 cups each).

Notes

InstantPot Directions: Place all ingredients in the container of the InstantPot. Press “Bean/Chili” setting. Cook according to manufacturer’s directions. Serve immediately.

Slowcooker Directions. Place all ingredients in the container of the Slowcooker. Cook on low for 4-6 hours or on high for 8-12 hours. Cook according to manufacturer’s directions. Serve immediately.

 

Nutrition

  • Serving Size: 1 seving
  • Calories: 92
  • Sugar: 2 g
  • Sodium: 379 mg
  • Fat: 1 g
  • Carbohydrates: 19 g
  • Fiber: 3 g
  • Protein: 4 g

Keywords: soup, french soup, wild rice

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