Name: Butternut Squash Soup
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: American
Ingredients: 1 large butternut squash (about 3 pounds), peeled and cubed; 1 tablespoon olive oil; 1 medium yellow onion, chopped; 3 garlic cloves, minced; 1/2 teaspoon ground cinnamon; 1/4 teaspoon ground nutmeg; 4 cups vegetable broth; 1/2 cup full-fat coconut milk (or heavy cream for non-vegan); Salt and freshly ground black pepper, to taste; Optional toppings: coconut milk swirl, roasted pepitas, fresh herbs

Why You’ll LoveWild Rice Soup Recipe

This cozy Wild Rice Soup is rich, creamy, and completely dairy-free. It’s filled with wholesome ingredients like mushrooms, carrots, kale, and wild rice, while a blended base of cashews, cannellini beans, almond milk, and miso adds creaminess without any cream. It’s hearty, satisfying, and perfect for cold-weather meals or make-ahead lunches.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

unsweetened almond milk
raw cashews
cooked cannellini beans
white miso paste
Dijon mustard
extra-virgin olive oil
scallions (white and light green parts), chopped
celery, chopped
carrot, chopped
cremini mushrooms, sliced
sea salt
garlic cloves, minced
fresh rosemary, minced
fresh thyme (in a bundle)
whole cooked cannellini beans
freshly ground black pepper
water
cooked wild rice
fresh lemon juice
kale, chopped
optional garnish: chopped parsley, red pepper flakes

Directions

In a high-speed blender, combine almond milk, raw cashews, ¼ cup cooked cannellini beans, miso paste, and Dijon mustard. Blend until smooth. Set aside.
Heat olive oil in a large pot over medium heat. Add scallions, celery, carrot, mushrooms, and salt. Cook, stirring occasionally, until the mushrooms are tender, about 8–10 minutes.
Stir in garlic, rosemary, thyme bundle, remaining whole beans, and pepper. Add the water and bring to a simmer. Cover and cook for 20 minutes.
Remove and discard the thyme bundle. Stir in the blended creamy base, wild rice, lemon juice, and chopped kale. Simmer gently for about 5 minutes, or until the kale is wilted.
Taste and adjust seasonings with more salt, pepper, or lemon juice as needed.
Serve hot, garnished with fresh parsley or a pinch of red pepper flakes, if desired.

Servings and timing

Prep time: ~10 minutes
Cook time: ~35 minutes
Total time: ~45 minutes
Servings: 4

Variations

Add heat: Use red pepper flakes or a pinch of cayenne.
Switch greens: Use spinach or Swiss chard in place of kale.
Swap beans: White navy beans or great northern beans can replace cannellini.
Bulk it up: Add extra veggies like diced zucchini, sweet potatoes, or peas.
Make it nut-free: Replace cashews with silken tofu for a creamy texture.

Storage/Reheating

Refrigerate leftovers in an airtight container for up to 4 days.
Reheat on the stovetop over medium-low heat, stirring occasionally. Add a splash of water or broth if the soup thickens.
To freeze, cool completely and store in freezer-safe containers for up to 2 months. Thaw overnight in the refrigerator and reheat before serving.

FAQs

Can I use a wild rice blend instead of pure wild rice?

Yes, but the texture and cook time may vary. Pure wild rice has a distinct chewy texture that adds to the heartiness.

Is this soup vegan and gluten-free?

Yes, this recipe is naturally vegan and gluten-free as long as all labeled ingredients (like miso and mustard) are certified gluten-free.

Why use cashews and beans in the base?

Cashews and white beans create a creamy texture and provide plant-based protein and richness without dairy.

Can I use another plant-based milk?

Yes. Oat milk or soy milk can work, though almond milk keeps the flavor light and neutral.

Do I need to soak the cashews first?

Not if you’re using a high-speed blender. If not, soaking them in hot water for 15–30 minutes helps ensure a smoother blend.

What’s the best way to prep wild rice?

Cook it separately before adding to the soup. It takes 45–60 minutes to cook, so it’s best to prepare in advance or use leftover rice.

Can I make this soup in advance?

Yes. It stores well and the flavors deepen over time. Just add a bit of liquid when reheating if it thickens too much.

What can I serve with this soup?

Crusty bread, a simple salad, or roasted vegetables pair perfectly for a comforting meal.

Can I skip the miso paste?

You can, but it adds a savory umami depth. If omitted, adjust with extra salt or a splash of tamari.

Will the kale get mushy if stored?

Not likely—it softens but holds up well. For best results, add kale just before serving if making ahead.

Conclusion

This Wild Rice Soup is everything you want in a comforting meal: creamy, nourishing, and packed with vegetables and herbs. Thanks to a clever blend of whole foods, it offers deep flavor and a luscious texture—without dairy or meat. It’s the perfect make-ahead option for a cozy lunch or weeknight dinner.