French Wild Rice Vegetable Soup

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. 

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! 

French Wild Rice Vegetable Soup

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(6 votes, average: 5.00 out of 5)
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5 from 6 reviews

• Author: The Plant-Powered Dietitian
• Total Time: 1 hour 15 minutes
• Yield: 6 servings 1x
• Diet: Vegan

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Description

This super easy recipe for hearty, plant-based (vegan), gluten-free French Wild Rice Vegetable Soup is packed with nutrition and flavor, making it perfect for cool weather days but versatile enough to enjoy year round.

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Ingredients

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• 5 cups water
• 1 14.5-ounce can diced tomatoes
• 1 cube vegetable bouillon
• 2 cloves garlic, minced
• ½ cup uncooked wild rice
• 1 medium carrot, sliced
• 1 small zucchini, sliced
• 1 small leek, sliced (about 1 cup)
• 1 tsp Herbes de Provence (seasoning blend)
• Dash black pepper

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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 “soup” setting. Cook according to manufacturer’s directions. Serve immediately.

Slow cooker Directions. 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: 15 minutes
• Cook Time: 1 hour
• Category: Soup
• Cuisine: American

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

This recipe is great prepared in an Instant Pot, grab my discount for an Instant Pot here.

For other plant-based soup recipes, check out the following:

Easy Curried Leek Vegetable Soup
Curried Yellow Lentil Stew
Carnival Squash Soup with Fresh Turmeric

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