Mushroom and Wild Rice Soup

A lovely, warming vegan soup with wild rice which gives it a hearty, nutty flavour and provides you with lots of protein and B6. 

The soup is easy to make, and you can freeze in portions for future effortless lunches. 

Serves 6


4 cups veggie stock 

225g button mushrooms, quartered  

96g wild rice, rinsed and drained 

65g of thinly sliced leek (only the white part)

4 cloves of garlic, minced 

130g of red pepper, sliced 

65g of chunky diced carrot

32g of almond flour

32g of chickpea flour

a pinch of salt 

1 tablespoon of fresh thyme 

1 tablespoon white wine vinegar


1. Place the stock, mushrooms, wild rice, leek and garlic in a large simmering pot, saucepan or soup pot.

2. Bring to a boil over a high heat. Once boiling, reduce the heat and cover and simmer for 45-50 minutes or until the rice is tender (the kernels will start to pop open!).

3. Mix in the peppers, carrots and salt. Cover and simmer for another 8 minutes.

4. While that's simmering, mix together the almond flour and chickpea flour in a small bowl and add 1/4 cup of water. 

5. Add the flour mixture to the soup, stirring constantly for 1-2 minutes or until the soup is thick and bubbly. 

6. Pour a further 1/2 cup of water to the soup to reach your preferred consistency. 

7. Stir in the thyme and vinegar.

You can freeze the soup in individual portions in food bags or boxes for ease, and keep for up to 3 months. Defrost and throughly re-heat to serve. 


vegan, gluten free, soy free

Leave a comment