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Vegan Wild Rice Soup

This vegan wild rice 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 minutes
Cook Time 4 hours
Total Time 4 hours 15 minutes
Servings 10 servings
Calories 234kcal


  • Large Slow Cooker
  • Medium Saucepan
  • Blender



  • 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 (I used a Nutribullet) along with 1 cup of fresh 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.


  • Only use canned green jackfruit, not fresh or sweet jackfruit packed in syrup.
  • Make sure to rinse and drain the canned jackfruit and wild rice very well before adding it to the slow cooker.
  • Boil the raw sunflower seeds for 10 minutes before blending them so they're soft and easier to blend into sunflower cream. 
  • Store leftover soup in an airtight container in the fridge for 4-5 days or you can freeze it for a future meal.


Serving: 1cup | Calories: 234kcal | Carbohydrates: 39g | Protein: 7g | Fat: 7g | Saturated Fat: 1g | Sodium: 541mg | Potassium: 503mg | Fiber: 4g | Sugar: 4g | Vitamin A: 5127IU | Vitamin C: 5mg | Calcium: 80mg | Iron: 2mg