Vegan Chickpea & Wild Rice Soup

Last Updated on December 17, 2024 by Christin Gillespie

This Vegan Chickpea & Wild Rice Soup is a healthy recipe that is super creamy, without the dairy. It’s created with sautéed vegetables, hearty mushrooms, protein-rich chickpeas, authentic wild rice, and a cashew cream. Enjoy this plant-based take on the classic on a cold evening!

Soup season is here & I’m taking every advantage to create some healthy & tasty ones.

This Vegan Chickpea & Wild Rice Soup is my take on the typical chicken & wild rice version, but with a twist.

While we’re swapping the bird (chicken) for chickpeas, it’s still very delicious and with the addition of the cashew cream, it’s the perfect plant-based swap.

Even though the chickpeas and cashew cream are a tad untraditional, the remaining ingredients remain the same. We’ve got the lots of sautéed veggies, hearty mushrooms, and of course, the authentic wild rice.

Just a little reminder that authentic wild rice is just black & it’s not rice at all. It’s a species of grass that produces edible seeds resembling rice. In addition, it is an abundant source of magnesium, protein, and fiber. Black wild rice is essential for this soup recipe.

Healthy, creamy, and loaded with flavor. I can’t wait for you to enjoy this soup all season long!

Why You’ll Love This Vegan Wild Rice Soup Recipe

• The Perfect Cozy Meal: A super creamy vegan soup recipe that everyone will love during the colder months. 
• Rich, Creamy, & Dairy Free: While there is no dairy in this wild rice soup, it still embodies a super thick & creamy texture, thanks to the cashew cream.
• Great for Meal Prep: This Vegan Chickpea & Wild Rice Soup stores well in the fridge, making it a perfect healthy recipe to meal prep for creamy dinners throughout the week.

Ingredients

• Organic Onion: I used a medium yellow onion, but use what you have on hand!
• Organic Celery: Adds the perfect fresh crispy flavor.
• Organic Carrots: For some natural sweetness, as well as adds some extra nutrients.
• Organic Baby Bella Mushrooms: It wouldn’t be a classic wild rice soup recipe without mushrooms! I used brown, baby bella mushrooms for the best flavor! 
• Organic Garlic: Make sure to use fresh garlic and not garlic powder. This ingredient is crucial to build flavor.
• Organic Chickpeas: The chickpeas are the staple for this soup and they’re full of healthy fats + plant-based protein. 
• Organic Wild Rice: One of the main ingredients in this recipe. To be clear, wild rice is not the same as wild rice blend. Wild rice is in fact not rice at all. It’s a species of grass that produces edible seeds resembling rice. I highly recommend using traditional wild rice versus the blend, as it is an abundant source of magnesium, protein, and fiber.  
• Organic Low Sodium Vegetable Broth: To thin out the soup & spring water will do the trick. 
• Cashew Cream: The secret ingredient to make this wild rice soup extra thick and creamy. 

How To Make

1. Sauté. In a large pot, add the chopped onions, carrots, and celery. Cook for 2 – 3 minutes, stirring often. Add the mushrooms, minced garlic, and seasonings. Cook for another 2 – 3 minutes.
2. Cook. Once the mixture is starting to be fragrant, stir in the wild rice, chickpeas, and broth or spring water. Once simmerring, reduce heat to medium-low and cook for 30 – 40 minutes, covered.
3. Cashew Cream. While soup is simmering, prepare the cashew cream. Add the cashews and spring water to a high-speed blender. Blend on high until smooth.
4. Combine. Once the soup has cooked, pour in the cashew cream and cook for an additional 2 – 3 minutes. 
5. Serve. Transfer the soup between bows. Enjoy!

Tips for Making this Vegan Wild Rice Soup Perfectly

• Organic Wild Rice: This recipe calls for actual wild rice. I know it’s on the expensive side. I do not recommend using brown rice, white rice, or wild rice blend, which is just white or brown rice with a few flecks of wild rice. Use authentic wild rice for this recipe. 
• Soak Rice: This is completely optional, but I prefer to soak the rice for several hours. This shortens the cooking time by half. 
• Soak Cashews: Be sure to soak your organic raw cashews in hot filtered water for about 10 minutes to soften. This ensures that the cashew cream sauce is creamy and smooth.
• Organic Vegetables: If you’re wanting to amplify the vegetable content, I would recommend stirring in some fresh kale once the wild rice is done cooking.
• Organic Herbs: If you don’t have organic herbs de Provence, you can substitute with organic Italian seasoning.

Storing & Reheating 

As mentioned above, this Vegan Chickpea & Wild Rice Soup Recipe  is perfect for healthy leftovers & meal prep! 

Fridge Storage. Transfer soup to an air-tight glass container & refrigerate for up to 4 days. 

Reheating. To reheat, transfer the soup to a saucepan on the stovetop over medium heat, adding a little extra spring water or broth as needed until warm.

More Healthy Vegan Wild Rice Recipes You’ll Love

• Vegan Mushroom Wild Rice Soup
• Vegan Winter Wild Rice Grain Bowl
• Chickpea & Wild Rice Buddha Bowl
• Copycat Sweetgreen Shroomami Bowl
• Caramelized Garlic Portobello Steak Bowl

Sharing Is Caring!

If you make this recipe, please leave a review & rating below! I love hearing from you and it helps others learn more about the recipe too. Lastly, if you do make this recipe, don’t forget to tag me on Instagram! Be sure to follow along on Pinterest, Instagram, & TikTok for even more deliciousness & wellness tips!

Xoxo.

Christin.

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