This chickpea wild rice soup is the perfect warm and hearty recipe to lift your spirits. Lots of herbs to amplify flavor, warming ginger, and creamy coconut.
I would probably describe myself as a stew person more than a soup person. And if it’s a soup, I’d much rather it be chunky with lots of veggies and loaded with beans and grains. I think that’s why this chickpea wild rice soup is a comfy and classic go to for me once the seasons start to change. It’s got a bit of creaminess to it without containing any dairy, but still manages to bring back a cozy classic flavor this time of year.
Why you’ll love this soup
- This soup is vegan and gluten free, which means compared to the original there is no dairy to be found! To make fully gluten free opt for tamari or a gluten free soy sauce for the umami flavor.
- It takes 30 minutes to cook thanks to the type of rice used in this recipe. For tips for making this fast even if using only wild rice, just keep reading.
- This soup is hearty thanks to the chickpeas and whole grains you find in each bite that help add more fiber and protein overall!
Chickpea Wild Rice Soup Ingredients
- Onion: a small one should do just fine
- Carrots: peel and dice
- Celery: make sure to clean well and chop into even pieces
- Mushrooms: I like using pre-sliced mushrooms to help save some time
- Wild Rice Blend: I used a blend by Lundberg Family Farms
- Garlic: use fresh for more aromatic flavor
- Ginger: use fresh to get a nice spicy kick
- Thyme & Rosemary: fresh herbs will bring out a lot of flavor, but if you are in a pinch, dry herbs work well!
- Tamari or Soy Sauce: to keep this recipe gluten free, make sure that your bottle says it on the label
- Full Fat Coconut Milk: our vegan substitute for cream
- Chickpeas: to help make this soup more protein packed and filling
- Vegetable Broth: if you want to control the sodium, opt for a low sodium base instead
- Bay Leaves: brings out more depth of flavor
- Corn Starch Mix: a combo of water and corn starch that helps thicken the soup
How to make chickpea Wild Rice soup
- Start by sautéing your onions, carrots, celery and mushrooms together to sweat them out of moisture. Once onions are softened, add in garlic and ginger and sauté until fragrant.
- Stir in your thyme and rosemary then add in your tamari and coconut milk. Use your spatula to loosen some of the cooked bits that stick to the pan. Once combined, add in rice, chickpeas and vegetable broth and stir well before adding bay leaves.
- Bring soup to a boil then reduce to a low simmer. Allow to cook for 30 minutes, stirring on occasion to prevent the rice or chickpeas from sticking to the bottom.
- At the end of cooking, mix water and corn starch enough to remove all lumps and then pour into your soup. Stir and remove from heat.
- Remove bay leaves and adjust soup to flavor preference by seasoning with salt and pepper at the end.
Tips for making chickpea wild rice soup
- To have this soup come together quickly, use a wild rice blend instead of all wild rice. It cuts the cooking time down significantly. If wild rice is all you have, it can be helpful to soak overnight or a few hours before cooking to help reduce cooking time. Sprouting also helps make some of the nutrients more available, so a major win win regardless!
- You can adjust the thickness of this soup by adjusting the fluids or the cornstarch. Add 6 cups if you want it more soup like or add a little extra cornstarch to the slurry to thicken it more.
- The color of your soup is going to be dependent on both the coconut milk and vegetable broth. If your vegetable broth is pale or light in color, you will have a more milky color. If your veggie broth is dark in color, it will likely come out darker. For reference, my vegetable base is darker.
- Stored in the fridge, this soup will last for up to 4 to 5 days. This can also be individually stored and saved for later use in the freezer where it can keep for 3 months.
More Soup Recipes
This chickpea wild rice soup is the perfect hearty fall recipe. Lots of herbs to amplify flavor, warming ginger, and creamy coconut.
- 1 small onion (diced)
- 2 medium carrots (diced)
- 2 medium stalks celery (diced)
- 1 1/2 cup sliced mushrooms
- 1 cup wild rice blend
- 4 cloves garlic (minced)
- 1 inch ginger (minced)
- 6 sprigs of thyme stripped
- 1 sprigs rosemary (minced)
- 2 tbsp tamari or soy sauce
- 1 cup full fat coconut milk
- 2 cans chickpeas (rinsed and drained)
- 5 1/2 cups vegetable broth
- 2 bay leaves
- 1 tbsp cornstarch
- 2 tbsp water
- Salt and pepper to taste
- In a large pot add add onions, carrots and celery and sauté with a pinch of salt to sweat them.
- After sautéing for 2 minutes add mushrooms and an additional pinch of salt and allow to sauté and brown for an extra two minutes.
- Add in garlic and ginger and sauté for a minute to become fragrant.
- Stir in thyme and rosemary and sauté again for a minute then add in soy sauce and coconut milk and stir to combine.
- To the pot, add in rice, chickpeas and veggie broth. Stir to combine and then add bay leaves.
- Bring mixture to a boil and then reduce to a simmer and stir occasionally to prevent rice sticking to the bottom.
- Allow to cook at a low simmer covered for about 30 minutes or until wild rice is cooked through.
- When soup is done cooking, combine water and cornstarch to make a slurry. Stir in corn starch mix to the pot to help thicken up.
- Adjust seasoning to your preference with extra salt and pepper to taste.
- To make gluten free make sure to use gluten free soy sauce or tamari.
- If you wish to cook this in the instant pot, follow above instructions and set instant pot to manual pressure and cook for 15 minutes with a natural pressure release.
Keywords: chickpea wild rice soup, chickpeas, soup
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