The Best Creamy Wild Rice and Mushroom Soup (Vegan & Oil Free)

When the crisp autumn air rolls in and cozy sweaters come out of storage, nothing soothes the soul quite like a warm bowl of The Best Creamy Wild Rice and Mushroom Soup. Packed with earthy mushrooms, hearty wild rice, and a creamy, plant-based broth, this soup is the ultimate comfort food. And the best part? It’s 100% vegan, completely oil-free, and loaded with nourishing ingredients that support your health from the inside out.

In this post, I’ll walk you through:

• Why this soup is one of the Best Vegan Fall Soup recipes you’ll ever make.

• The powerful health benefits of wild rice, mushrooms, and veggies in this dish.

• Step-by-step instructions to create a creamy, cozy bowl that feels indulgent but is actually wholesome.

• How this recipe fits beautifully into the world of Easy Vegan Soup Recipes that are perfect for busy weeknights.

🍲 Why Vegan Wild Rice Soup is the Ultimate Comfort Food

There’s something magical about a bowl of hot soup simmering on the stove. The aroma fills the kitchen, the steam fogs the windows, and every spoonful feels like a hug.

But unlike many creamy soups that rely on heavy cream, butter, or oils, this Vegan Wild Rice Soup gets its richness from cashew cream and plant milk—making it lighter, cholesterol-free, and heart-friendly.

The combination of mushrooms, wild rice, and herbs creates a flavor profile that is earthy, savory, and deeply satisfying. Add in carrots, celery, and onions, and you’ve got a nutrient-packed meal that proves plant-based cooking is anything but boring.

This is why it deserves a place in your list of Easy Vegan Soup Recipes—simple ingredients, minimal prep, and big flavor payoff.

🌾 Star Ingredient Spotlight: Wild Rice

Wild rice isn’t technically a rice—it’s a semi-aquatic grass native to North America. For centuries, it’s been a staple in Native American diets, and it remains one of the healthiest grains you can add to your kitchen.

✨ Health Benefits of Wild Rice:

• Rich in antioxidants – Protects against oxidative stress and supports long-term health.

• High in fiber – Keeps digestion regular and helps with satiety, making it great for weight management.

• Plant-based protein – Wild rice contains all essential amino acids, making it an excellent protein source for vegans.

• Supports heart health – Whole grains like wild rice are linked to lower cholesterol and reduced risk of cardiovascular disease.

• Gluten-free – Perfect for those with sensitivities or celiac disease.

When paired with mushrooms and veggies, wild rice creates a filling, nutrient-dense base for one of the Best Vegan Fall Soup recipes.

🍄 Mushrooms: Nature’s Hearty Healers

Mushrooms bring an earthy, umami depth to this soup that makes it feel indulgent without the need for butter or cream.

✨ Health Benefits of Mushrooms:

• Boost immune health – Mushrooms contain beta-glucans that strengthen the immune system.

• Vitamin D source – Some mushrooms, when exposed to sunlight, provide a natural dose of vitamin D.

• Antioxidant powerhouse – Rich in selenium and ergothioneine, mushrooms combat inflammation.

• Low in calories, high in nutrients – Great for nutrient density while keeping meals light.

By combining mushrooms with wild rice, this soup delivers a satisfying chewiness and flavor that makes it one of the best Easy Vegan Soup Recipes for cozy nights in.

🥕 The Power of Vegetables in Soup

No good soup is complete without a base of onions, carrots, and celery—the holy trinity of soup-making. Add garlic and herbs, and you’ve got layers of depth in every spoonful.

✨ Why These Vegetables Matter:

• Carrots – Rich in beta-carotene, good for vision and immune support.

• Celery – Adds crunch and contains antioxidants that reduce inflammation.

• Onions & Garlic – Known for their antibacterial, antiviral, and heart-healthy compounds.

Together, these vegetables form a nutrient-packed foundation that supports whole-body wellness, proving why this soup earns its place among the Best Vegan Fall Soup recipes.

The Best Creamy Wild Rice and Mushroom Soup (Vegan & Oil Free)

vicky schulte

Here’s how to make this comforting bowl of goodness.

Print Recipe

Prep Time 30 minutes mins

Cook Time 50 minutes mins

Course Dinner, LUNCH

Servings 4

Ingredients

  

• 1 Cup Uncooked wild rice blend
• 1 Medium Yellow onion diced
• 3 Celery stalks, diced
• 3 Medium Carrots, diced
• 4 Cloves Garlic, minced
• 16 oz. Mushrooms, sliced (cremini, baby bella, or mixed mushrooms work best)
• 6 Cups Low-sodium vegetable broth
• 1 Cup Unsweetened Cashew Milk (or any plant milk)
• 1 Cup Unsweetened Cashew Cream (see below for quick recipe)
• 2 Tbsp Nutritional Yeast
• 1 Tsp Dried thyme
• 1 Tsp Dried rosemary
• 1 Bay Leaf
• 1 pinch Salt & Pepper to taste
• 2 Tbsp Fresh Parsley, chopped for garnish
• Cashew Cream
• 3/4 Cup Raw Cashews (soaked in hot water 20 minutes, then drained)
• 3/4 Cup Water
• 2 Tsp Lemon Juice
• 1 Pinch Salt

Blend until smooth and Creamy

Instructions

 

• Cook the Wild Rice:

  Rinse the rice. In a medium pot, combine rice with 3 cups water. Bring to a boil, reduce heat, and simmer 45–50 minutes until tender. Drain any excess water and set aside.
• Sauté Veggies Without Oil:

  In a large soup pot, add onion, carrot, and celery with a splash of vegetable broth. Cook 5–6 minutes, stirring occasionally, until softened. Add mushrooms and garlic, cooking until mushrooms release their juices (about 7–8 minutes).
• Build the Flavor:

  Stir in thyme, rosemary, and nutritional yeast. Mix well. Add 6 cups vegetable broth and bay leaf. Bring to a boil, then reduce to simmer for 20 minutes.
• Make it Creamy:

  Remove bay leaf. Stir in cooked wild rice, plant milk, and cashew cream. Let simmer another 5–10 minutes until thickened.
• Finish & Serve:

  Adjust salt and pepper to taste. Garnish with fresh parsley. Serve warm with crusty whole grain bread.
• Note

  If nut-free: replace cashew cream with blended silken tofu or a mix of plant milk + 2 tbsp tahini.

  For extra flavor: add ½ tsp smoked paprika or a splash of soy sauce/tamari.

  This soup thickens as it sits, so you may want to add extra broth before reheating leftovers.

Keyword Creamy Wild Rice and Mushroom Soup, Mushroom Wild Rice Soup Vegan, Vegan Wild Rice Mushroom Soup, Vegan Wild Rice Soup, Wild Rice Soup

🌟 Health Benefits of Vegan Wild Rice Soup

This recipe isn’t just delicious—it’s a wellness powerhouse. Here’s what makes it special:

• Heart-healthy – Oil-free, cholesterol-free, and packed with fiber.

• Immune-boosting – Garlic, onions, and mushrooms provide natural immune defense.

• Gut-friendly – Fiber-rich wild rice and vegetables promote healthy digestion.

• Weight-friendly – Low in calories but deeply satisfying thanks to protein and fiber.

• Anti-inflammatory – Herbs, garlic, and mushrooms all help reduce inflammation.

No wonder this dish is considered one of the Best Vegan Fall Soup recipes—it comforts you while nourishing your body.

🍁 Why This Soup is Perfect for Fall

Fall is the season of cozy meals, and soups reign supreme. This recipe shines because:

• Seasonal ingredients – Mushrooms and root vegetables are at their best.

• Hearty yet light – Satisfies hunger without weighing you down.

• Meal-prep friendly – Makes big batches, freezes well, and reheats beautifully.

• Versatile – Works as a main dish, side, or starter for holiday meals.

It’s no exaggeration to say this is one of the most Easy Vegan Soup Recipes to keep on repeat all season.

👩‍🍳 Tips & Variations

• Nut-Free Option – Use silken tofu instead of cashews.

• Extra Veggies – Add kale, spinach, or sweet potatoes for more nutrients.

• Flavor Boost – A splash of soy sauce or balsamic vinegar deepens the flavor.

• Storage – Keeps 4–5 days in the fridge. Add broth when reheating as it thickens.

If you’ve been searching for the Best Vegan Fall Soup, this creamy wild rice and mushroom recipe is it. With simple ingredients, a nourishing base, and flavors that deepen as it sits, it’s the kind of meal you’ll want to make again and again.

It belongs in every list of Easy Vegan Soup Recipes—perfect for weeknights, cozy weekends, or sharing at your next fall gathering.

So grab your ingredients, simmer a pot, and let the magic of plant-based cooking warm your heart this season. 🍲✨

Try these other recipes on a cool autumn day:

Vegetable Soup- Vegan

Heart Healthy Lentil & Quinoa Stew

Cozy Pumpkin Carrot Soup