Vegan Wild Rice Soup

This vegan wild rice mushroom soup is loaded with vegetables, nutty wild rice, mushrooms, and tender chunks of jackfruit! The broth is extremely creamy without using any butter, heavy cream, or cashews! Thanks to a slow cooker, you can get this gluten-free and oil-free meal on the table with very little effort.

Course Dinner

Cuisine Soup

Prep Time 15

Cook Time 4

Total Time 4 15

Servings servings

Calories 234kcal

Author Stacey Eckert

Equipment

Large Slow Cooker
Medium Saucepan
Blender

Ingredients

1 medium yellow onion diced
2 large celery stalks sliced
4 large carrots peeled and sliced
4 medium garlic cloves minced
10 oz cremini mushrooms sliced
(2) 14 oz cans young green jackfruit (in brine) rinsed and drained
1 cup wild rice rinsed and drained (or wild rice blend)
1 tbsp Italian seasonings
1 bay leaf
½ tsp salt (add more to taste)
½ tsp black pepper
4 cups low-sodium vegetable broth
2 cups water (enough to cover everything in the slow cooker)
1 cup raw sunflower seeds
1 cup water
2 tbsp fresh lemon juice
1 tbsp chives

Instructions

Put the onions, celery, carrots, garlic, jackfruit, wild rice, Italian seasonings, bay leaf, salt, pepper, vegetable broth, and 2 cups of water into a large slow cooker. Stir to combine. The liquid should just barely cover all of the vegetables.
Put the lid on the slow cooker and set it to cook for 4 hours on High.
Put the raw sunflower seeds in a medium saucepan and cover it by 1-inch with clean water. Bring it to a boil and let it cook for 10 minutes. Drain any excess water.
Put the boiled sunflower seeds in a blender cup along with 1 cup of water. Blend until the mixture is smooth and creamy. Store the mixture in the fridge or make it right before the soup is done cooking.
After cooking for 4 hours, remove the lid and stir in the lemon juice and sunflower cream. Add a little bit more water to the blender cup and swirl it around to get any leftover sunflower cream out and add it to the slow cooker.
Taste and add more seasonings if necessary. I added a little bit more salt and black pepper. Garnish each bowl with chives before serving.

Notes

Store leftover soup in an airtight container in the fridge for 2-3 days or you can freeze it for a future meal.

Nutrition