Hearty Mushroom & Wild Rice Soup (Protein-Rich) – Comforting, Earthy, Satisfying

This soup is the kind of meal you’ll crave on a chilly evening. It’s earthy from the mushrooms, nutty from the wild rice, and surprisingly filling thanks to beans and a splash of milk or cream. The flavor is deep without being heavy, and it tastes like it simmered all day—even though it comes together with simple steps.

Make a big pot for easy lunches, or serve it with crusty bread for dinner. It’s cozy, nourishing, and crowd-pleasing.

Hearty Mushroom & Wild Rice Soup (Protein-Rich) - Comforting, Earthy, Satisfying

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Prep Time 15 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr

Servings: 4 servings

Ingredients Method

Ingredients

  

• 2 tablespoons olive oil or butter
• 1 medium yellow onion, diced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 16 ounces mushrooms (mix of cremini/button + a few shiitakes), sliced
• 1 cup wild rice blend, rinsed
• 6 cups low-sodium vegetable or chicken broth
• 1 (15-ounce) can cannellini beans, drained and rinsed
• 1 tablespoon soy sauce or tamari
• 1 teaspoon dried thyme (or 2 teaspoons fresh)
• 1 bay leaf
• 1 teaspoon kosher salt, plus more to taste
• 1/2 teaspoon black pepper
• 1/2 cup milk, half-and-half, or unsweetened cashew cream
• 1 tablespoon lemon juice
• Fresh parsley, chopped, for garnish (optional)

Method

 

1. Prep the produce: Clean and slice the mushrooms, dice the onion, carrots, and celery, and mince the garlic. Rinse the wild rice until the water runs mostly clear.
2. Sweat the aromatics: Heat the olive oil or butter in a large pot over medium heat.Add onion, carrots, and celery. Cook, stirring often, until softened, about 6–8 minutes.
3. Add garlic and mushrooms: Stir in the garlic and mushrooms with a pinch of salt. Cook until the mushrooms release their liquid and begin to brown slightly, 7–10 minutes.
4. Season the base: Add thyme, bay leaf, soy sauce or tamari, salt, and pepper.Cook 1 minute to bloom the spices.
5. Add rice and broth: Stir in the rinsed wild rice and pour in the broth. Bring to a boil, then reduce to a gentle simmer. Cover partially and cook until the rice is tender and split open, about 40–50 minutes.Stir occasionally to prevent sticking.
6. Stir in beans: Add the cannellini beans and simmer 5 minutes to warm through. Taste and adjust salt and pepper.
7. Finish with creaminess: Reduce heat to low. Stir in the milk, half-and-half, or cashew cream.Add the lemon juice for brightness. Don’t boil once the dairy is in; gentle heat keeps it smooth.
8. Serve: Remove the bay leaf. Ladle into bowls and top with chopped parsley if you like.Serve with crusty bread or a simple salad.

Why This Recipe Works

• Layered umami flavor: A mix of mushrooms (cremini, button, and a few shiitakes) plus soy sauce and thyme creates a savory base without meat.
• Protein boost: Cannellini beans add protein and creaminess without overpowering the mushrooms.
• Hearty texture: Wild rice stays pleasantly chewy and doesn’t turn mushy, even after reheating.
• Balanced richness: A touch of milk, half-and-half, or cashew cream rounds out the soup without making it heavy.
• Meal-prep friendly: The flavors get even better the next day, and it freezes well.

What You’ll Need

• 2 tablespoons olive oil or butter
• 1 medium yellow onion, diced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 16 ounces mushrooms (mix of cremini/button + a few shiitakes), sliced
• 1 cup wild rice blend, rinsed
• 6 cups low-sodium vegetable or chicken broth
• 1 (15-ounce) can cannellini beans, drained and rinsed
• 1 tablespoon soy sauce or tamari
• 1 teaspoon dried thyme (or 2 teaspoons fresh)
• 1 bay leaf
• 1 teaspoon kosher salt, plus more to taste
• 1/2 teaspoon black pepper
• 1/2 cup milk, half-and-half, or unsweetened cashew cream
• 1 tablespoon lemon juice
• Fresh parsley, chopped, for garnish (optional)

Step-by-Step Instructions

1. Prep the produce: Clean and slice the mushrooms, dice the onion, carrots, and celery, and mince the garlic. Rinse the wild rice until the water runs mostly clear.
2. Sweat the aromatics: Heat the olive oil or butter in a large pot over medium heat.

   Add onion, carrots, and celery. Cook, stirring often, until softened, about 6–8 minutes.

3. Add garlic and mushrooms: Stir in the garlic and mushrooms with a pinch of salt. Cook until the mushrooms release their liquid and begin to brown slightly, 7–10 minutes.
4. Season the base: Add thyme, bay leaf, soy sauce or tamari, salt, and pepper.

   Cook 1 minute to bloom the spices.

5. Add rice and broth: Stir in the rinsed wild rice and pour in the broth. Bring to a boil, then reduce to a gentle simmer. Cover partially and cook until the rice is tender and split open, about 40–50 minutes.

   Stir occasionally to prevent sticking.

6. Stir in beans: Add the cannellini beans and simmer 5 minutes to warm through. Taste and adjust salt and pepper.
7. Finish with creaminess: Reduce heat to low. Stir in the milk, half-and-half, or cashew cream.

   Add the lemon juice for brightness. Don’t boil once the dairy is in; gentle heat keeps it smooth.

8. Serve: Remove the bay leaf. Ladle into bowls and top with chopped parsley if you like.

   Serve with crusty bread or a simple salad.

Keeping It Fresh

• Storage: Cool completely, then refrigerate in airtight containers for up to 4 days. The flavors deepen overnight.
• Freezing: Freeze up to 3 months. For best texture, freeze before adding dairy; stir in the milk or cashew cream after reheating.
• Reheating: Warm gently on the stove over low to medium heat, adding a splash of broth or water if the soup has thickened.

  Avoid boiling after dairy is added.

• Make-ahead tip: Cook the wild rice separately and store it plain. Add it to the soup as you reheat to keep the grains extra firm.

Why This is Good for You

• Protein and fiber: Cannellini beans and wild rice deliver steady energy and keep you full longer.
• Micronutrient-rich: Mushrooms bring selenium, B vitamins, and antioxidants. Carrots and celery add vitamins A and K.
• Lower in saturated fat: Using milk or cashew cream keeps the soup creamy without heavy cream.
• Gut-friendly: Beans and whole grains support digestion thanks to prebiotic fibers.

Common Mistakes to Avoid

• Underseasoning: Mushrooms need salt to shine.

  Taste at the end and adjust with salt, pepper, and lemon juice.

• Skipping the browning: Let the mushrooms cook until they release liquid and start to brown. That’s where the umami builds.
• Boiling dairy: High heat can cause curdling. Keep it gentle after adding milk or cream.
• Rushing the rice: Wild rice needs time.

  If it’s still chewy in the center, give it another 5–10 minutes.

• Using only one mushroom type: A mix adds depth. Even adding a few shiitakes transforms the flavor.

Recipe Variations

• Chicken boost: Add 2 cups shredded cooked chicken along with the beans for extra protein.
• Vegetarian smoky twist: Stir in 1 teaspoon smoked paprika and a pat of butter at the end.
• Dairy-free creaminess: Use cashew cream (blend 1/3 cup raw cashews with 1/2 cup hot water until smooth) or full-fat coconut milk.
• Herb swap: Replace thyme with rosemary or herbes de Provence for a different profile.
• Umami upgrade: Add 1–2 teaspoons white miso or nutritional yeast at the end for extra depth.
• Greens: Stir in 2 cups baby spinach or chopped kale during the last 2–3 minutes.
• Gluten-free: Use tamari instead of soy sauce and confirm your broth is gluten-free.

FAQ

Can I use brown rice instead of wild rice?

Yes, but the texture will be softer and less nutty. Brown rice typically cooks faster; start checking at 30 minutes and adjust the liquid as needed.

What mushrooms work best?

Cremini or baby bella are great all-purpose options.

Add a handful of shiitakes for extra umami, or toss in oyster mushrooms for a delicate, silky bite.

How can I make it higher in protein?

Add extra beans, stir in diced cooked chicken or turkey, or finish with a scoop of plain Greek yogurt (off heat) for a creamy protein boost.

Will it be thick or brothy?

It starts brothy and thickens as the rice releases starch. If it gets too thick, add more broth when reheating to reach your preferred consistency.

Can I make this in a slow cooker?

Yes. Sauté the aromatics and mushrooms first for flavor, then transfer to a slow cooker with rice, broth, beans, and seasonings.

Cook on low 5–6 hours, stir in dairy and lemon at the end.

What if I don’t have beans?

You can skip them, but the soup will be lighter. Substitute diced tofu, lentils (pre-cooked), or shredded chicken to keep it satisfying.

How do I avoid soggy rice in leftovers?

Cook and store the rice separately, then add a portion to each bowl as you reheat. This keeps the grains firm and the broth balanced.

Final Thoughts

This Hearty Mushroom & Wild Rice Soup is simple, comforting, and packed with real nourishment.

It leans on pantry staples, lets mushrooms do the heavy lifting, and delivers a satisfying bowl any night of the week. Make it as written, or customize it with your favorite add-ins. Either way, you’ll end up with a reliable, feel-good soup you’ll want in your regular rotation.