This Italian Wild Rice Soup is such a great Autumn / Winter soup. Full of flavour and texture, it’s a really satisfying one-pot meal that’s easy to make and really filling too.
It has the taste and feel of a minestrone but with a mixture of wild, red and basmati rice, instead of the pasta, it makes it a good gluten-free option.
It’s a great one to make in a big batch for easy week-day lunches.
Nutrition highlights:
✔️ Slow-release carbohydrates and fibre from rice and potatoes
✔️ Plant protein from cannellini beans
✔️ Vitamins and antioxidants from carrots, onion and tomatoes
✔️ Healthy fats from olive oil
✔️ Fresh herbs for flavour and micronutrients
The Ingredients for Italian Wild Rice Soup
- Olive oil
- Onion
- Garlic
- Tomato purée
- Chopped tomatoes
- Vegetable stock
- Worcestershire sauce
- Cannellini beans
- Potatoes
- Carrots
- Dried oregano
- Wild rice (or a combination of wild, brown and red mix)
- Lemon juice
- Fresh parsley
The Nutritional Benefits of the Main Ingredients
Rice (wild, brown and red mix)
Wild rice can be expensive so using a variety of rice is a little cheaper. It also adds complex carbohydrates, fibre, magnesium and B vitamins.
Cannellini beans
Creamy and mild, they are an excellent source of plant protein and fibre. They’re also rich in iron and folate.
Potatoes
I love chunks of potato in soup. They add texture and make it really filling too. Keep the skins on and they are an excellent source of fibre. They also contain vitamin C, B6 and potassium.
Chopped Tomatoes
I like to buy organic chopped tomatoes, if I’m buying canned ones. They are still high in nutrients. In fact, one of the most important nutrients in tomatoes is lycopene – and this is much more bioavailable when the tomatoes are cooked.
Storage and Shelf Life
This Italian Wild Rice soup is ideal for meal prep, as it stores well and can be enjoyed over a few days. If you store it in an airtight container in the fridge, the soup will last for 3-4 days.
If you want to extend its shelf life, you can freeze the soup for up to three months.
Recipe Tips
Rice choice: A wild/brown/red mix works well, but any wholegrain rice will do. White rice tends to go mushy, so I wouldn’t recommend.
Add greens: Stir through chopped kale or spinach near the end of cooking.
Protein boost: Add more beans or swap in lentils for a change.
Herb swap: Thyme or rosemary also work well in place of parsley.
If you enjoyed this Italian Wild Rice Soup, why not try:
Immune Boosting Super Greens Soup
Roasted Tomato & Red Pepper Soup
Red Rice & Shiitake Mushroom Soup
Italian Wild Rice Soup
Ingredients
- 1 large onion
- 3 garlic cloves
- 750 g potatoes (about 6 medium potatoes)
- 3 large carrots
- 1 tbsp olive oil
- 1 tbsp tomato purée
- 400 g tin chopped tomatoes (14oz)
- 1 tsp sea salt
- 1½ litres vegetable stock
- 1½ tbsp vegan Worcestershire sauce
- 2 x 400g tin cannellini beans (2 x 14oz)
- 2 tsp dried oregano
- 200 g wild rice mix I used a combination of wild, brown and red rice (1 cup)
- Juice of ½ lemon
- Handful of chopped parsley
- Salt and pepper
Instructions
- Finely chop the onion and garlic. Chop the potatoes and carrots into bite-sized chunks. Heat the olive oil in a large pan. Add the onions and sauté for 5-10 mins, adding the garlic for the last minute or two.
- Add the tomato purée, tinned tomatoes, carrots, potatoes, stock, salt, beans, Worcestershire sauce and oregano and stir well.
- Add the rice and cook for about 45 minutes or until the rice and vegetables are cooked. Season to taste, top with some chopped parsley, a squeeze of lemon juice and serve.
Notes
- This will store in the fridge for about 3-4 days and freezes well too.
- The nutritional information is based up the recipe serving 4, but it could stretch to 6, depending on appetites.
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