This vegan creamy cauliflower wild rice soup is brimming with good-for-you ingredients yet you’d never know it based on taste. Its savory, rich, and oh-so-creamy base is made with a combination of nourishing cauliflower-cashew cream and vegetable broth.
This soup has quickly taken hold as one of my all-time favorites. It’s rich, buttery, and comforting yet brimming with nourishing, good-for-you ingredients.
Food blogger’s honor, you’d never know it was “healthy” or “good for you” based on taste.
And yet it’s packed with immunity-boosting and energizing vitamins, minerals, and antioxidants.
Think: vitamin c, vitamin k, folate, copper, magnesium, manganese, selenium, fiber, vitamin a, and biotin.
To make this vegan creamy cauliflower wild rice soup, you’ll start by cooking a cup of wild rice.
I use a wild rice blend, but feel free to use whichever variation of wild rice is your favorite.
About halfway through cooking the rice, you’ll get to work on the other elements of the soup.
Bring a large pot of water to a boil and then add four cups of fresh cauliflower florets and boil until tender (about 10 minutes). Set aside.
While the cauliflower boils, dice a large onion, a few carrots, and a few celery stalks. Heat a bit of olive oil in a large stockpot or dutch oven and add the diced vegetables along with a bit of dried thyme and rosemary. Sauté the vegetables for about five minutes, or until they begin to soften.
Then, add three cloves minced garlic and continue to cook for another minute, or until the garlic softens.
Next, add a quart of low-sodium vegetable broth to the stockpot, increase the heat, and bring the mixture to a boil. Once boiling, reduce the heat, cover, and simmer for 10 minutes.
Meanwhile, add the reserved boiled cauliflower to a high-speed blender along with raw cashews, nutritional yeast, fresh lemon juice, and sea salt. Blend on high until super smooth and creamy.
Once the base of the soup has finished simmering, add the creamy cauliflower-cashew mixture to the pot along with the cooked wild rice.
Increase the heat to medium-low and simmer for just five minutes.
Taste and generously season with more sea salt and lots of freshly ground black pepper.
Once the soup is ready, ladle it into bowls and serve warm.
Perhaps topped with a handful of oyster crackers for an extra-cozy touch…
Leftovers can be refrigerated for up to 5 days or frozen for up to one month.
In fact, this is one of those soups that tastes even better on the second day once the flavors have had a chance to fully mingle and meld.
Vegan Creamy Cauliflower Wild Rice Soup
This vegan creamy cauliflower wild rice soup is brimming with good-for-you ingredients yet you'd never know it based on taste. Its savory, rich, and oh-so-creamy base is made with a combination of cauliflower-cashew cream and vegetable broth.
Ingredients
- 1 cup uncooked wild rice blend
- 4 cups fresh cauliflower florets
- 2 tablespoons olive oil
- 1 large white or yellow onion, diced
- 3 medium carrots, peeled and diced
- 3 stalks celery, peeled and diced
- 1/2 teaspoon dried thyme or more to taste
- 1/2 teaspoon dried rosemary or more to taste
- 3 cloves garlic, minced
- 4 cups low-sodium vegetable broth
- 1 1/2 cups filtered water
- 2/3 cup raw cashews, soaked for two hours (unless using a high-speed blender)
- 1/4 cup nutritional yeast
- 2 tablespoons fresh lemon juice
- 1 1/2 teaspoons sea salt, plus more to taste
- Freshly ground black pepper, to taste
Instructions
- Cook the rice according to package instructions. Drain and set aside.
- Meanwhile (about halfway through cooking the rice), bring a large pot of water to a boil. Add the cauliflower florets and boil for 7 to 10 minutes, or until fork-tender. Drain and set aside.
- While the cauliflower boils, heat the olive oil in a large stockpot or dutch oven over medium-low heat. Add the onion, carrots, celery, thyme, and rosemary. Sauté for about 5 minutes, or until the vegetables just begin to soften, stirring occasionally. Add the garlic and continue to cook for another minute, or until it begins to soften.
- Stir in the vegetable broth, increase the heat to medium-high, and bring to a boil. Reduce the heat to low, cover, and simmer for 10 minutes.
- Meanwhile, add the boiled cauliflower to a high-speed blender along with the filtered water, cashews, nutritional yeast, lemon juice, and sea salt. Blend on high for two minutes, or until completely smooth and creamy.
Add the cauliflower cream mixture and the cooked rice to the pot of soup and stir to incorporate. Increase the heat to medium-low and continue to simmer for just 5 minutes.
Taste and generously season with more sea salt and black pepper to taste. (I usually add another 1 teaspoon of sea salt and lots of freshly ground black pepper.)
- Serve warm.
Leftovers can be refrigerated for up to 5 days or frozen for up to 1 month.
- If the soup is thicker than desired after refrigerating and reheating, simply whisk in a bit more vegetable broth or filtered water and adjust seasonings as needed.
This looks SUPER DELICIOUS! I’ll be making this very soon. Yum!
Thank you! Enjoy!
This looks amazing!!! We have a nut allergy in our family. What would you suggest as a substitution for the cashews? Maybe coconut milk?
Hi, Sara! You can try hemp hearts in place of the cashews (coconut milk might work, too, but will impart a bit of sweetness). Enjoy!
Cashews are a fruit! Most folks allergic to almonds walnuts peanuts etc can handle cashew .
My son has a medically diagnosed cashew allergy. I will try with the hemp hearts tonight. I can’t wait to try it after all the amazing reviews.
Sounds so delicious! Is there a way to make this without a high-speed blender?
Thanks, Chrissy! You really need a blender that will be able to break down the cauliflower, cashews, etc. to a silky smooth consistency otherwise the texture of the soup will be off. A food processor won’t cut it (not designed for that kind of blending) and a hand blender will struggle with the cashews.
I really wanted to make this but didn’t have any cauliflower or rice, so I used broccoli and quinoa instead. It was so good! This is my new favorite soup!
So glad you enjoyed it, Hazel!
I just finished making this soup on a chilly Sunday afternoon. It’s utterly delicious! I grew up with my mother’s wild rice soup made with cream and chicken stock. I’ve never found a good vegan recipe until now. I can say with confidence this tastes just as good as my mother’s soup. I hardly made any substitutions — I did use white miso in place of the salt to give the cauliflower cream a little extra body. Thank you once again for another delicious recipe. I would love to see more wild rice recipes in the future. Perhaps a wild rice burger?
Happy to hear you enjoyed it, Shari! Tastes as good as your mother’s wild rice soup?! I’ll take it. Thanks for taking the time to come back and share your thoughts and adjustments—means so much!
This is now our favorite soup! Even my three year old was slurping it down. I added mushrooms and some kale but otherwise followed the recipe. Delicious!
Thrilled to hear you and your family are enjoying the recipe so much, Anne! Love the idea of adding mushrooms and kale, too.
Really creamy and satisfying, I’ll totally be making this again!
So glad you’re enjoying the recipe, Courtney! Thanks for taking the time to come back and share your feedback—means a lot.
This was absolutely fabulous. Oh so creamy. I could see using it for many applications like a potato chowder or the cream of mushroom soup I used to love. Wild rice was perfect and I loved that the other vegetables maintained their texture. Thank you!
So happy to hear you’re enjoying the recipe, Laura! Also, love the idea of using the base to create a potato chowder—going to have to play around with that one!
This was sooooo yummy! It made the house smell like pot pie while it was simmering and the flavor was so delicious. Had multiple non-vegan friends over when I made it and they could barely believe this didn’t have cream or non-vegan stock in it! Five stars!!!!!
So glad you and your friends enjoyed the recipe, Erin! Warms my heart to hear it. Thanks for taking time out of your day to come back and share your feedback and rating—means a lot.
Loved this recipe!! So delicious.
So happy to hear it, Hannah! Thanks for letting me know!
Sooo good! Hearty and satisfying. Love that this uses ingredients I don’t tend to eat (yeast, cashews, cauliflower).
I made this completely as is. Added a tad extra cauliflower
So glad you enjoyed it, Lauren! Thanks for taking the time to come back and share your feedback and rating—means so much!
This is the best vegan soup I’ve ever made. I made it in my instant pot.
Wow! What a compliment! Thanks for taking the time to come back and share your thoughts, Sara. Also, wonderful to know that it works in the instant pot!
I made this over the weekend and have been enjoying leftovers all week! :)
So glad you’re enjoying it, Lindsey!
Hi there! Can we use oat milk instead of cashews to thicken? I can’t do cashews or almonds and this looks amazing!!!!
Thanks kindly,
Hi, Cait! You can try that but I have a feeling it won’t be quite as thick. Another option would be to sub hemp hearts for the cashews (will impart an earthier flavor but should be similar texture wise). Hope this helps!
Thank you so much Ashley! Can’t wait to experiment :)
Super delicious! Thank you so much for sharing the recipe. We recently became vegan after 25+ years of being vegetarian and this soup makes me excited to see what other vegan discoveries we will be making! Love the flavors, the chewiness and the hearty feeling of eating this soup!
So glad you enjoyed the soup, Sharon! Thanks for taking the time to come back and share your thoughts—means so much. Best wishes to you for a joyful and healthy transition to the vegan lifestyle! xo
Four stars for great taste! I cannot figure out what I did wrong.—so minus one star for user error!! My soup was very thin—not thick and hearty. I soaked my cashews longer than 2 hours and used chicken broth instead of vegetable broth—those are the only things I did differently. Might try again…I was definitely going for thick. 😕
Hi, Kathy! Thanks for sharing your feedback. Strange it turned out thin for you. It should be quite thick. Mine is usually so thick that after chilling, I have to add more liquid upon reheating. To thicken it up, you can always simmer uncovered to reduce it or even create a slurry with a bit of the soup and flour (or arrowroot) and whisk it in to thicken it up. Hope this helps!
My family loved the soup! I skipped the rice and I used a hand blender to purée soup at the end( instead of leaving it chunky). So delicious!
This was so, so delicious. I can hardly wait until lunch tomorrow to have some leftovers. Uses more pots than many soups, but it’s worth it. Thanks for a great recipe!
So glad you’re enjoying the recipe, Vivian. Also, happy to hear it’s worth the extra pots—I think so too! Happy cooking to you!
If I want to make this tonight and don’t have time to soak cashews can I boil water and let it sit for say a 1/2 hour?
Hi, Sue! Yes, that will be sufficient. And truthfully, if your blender is strong enough, you can skip the soaking altogether if you’re really in a pinch. Hope this helps and enjoy!
I just made this soup for the second time this month – it’s THAT good. Easily one of the best soups I’ve had in recent memory. I can’t believe it’s vegan! So hearty and comforting with all its creamy richness. I didn’t change anything – followed the recipe exactly as stated. Easy and nutritious – thanks for sharing!
This soup was SO delicious. Loved it so much that I ate it for lunch and dinner yesterday, and am looking forward to having it again for dinner tonight! It reminds me of the filling of a chicken pot pie, but so much better. I am normally a little apprehensive to try out vegan substitutes for creamy/cheesy sauces as I find they just never taste the same but this one was incredible, you really can’t tell the difference! Thank you Ashley!
I found this recipe & decided that I had to make it immediately. Once it was finished, I couldn’t believe how amazing it was! The only change I made was using Trader Joe’s 21 seasoning salute instead of the thyme and rosemary. Easy and delicious- thank you Ashley!
My entire family loved this- including my 5-year-old who does not do soups! Hard to believe this has no cream, butter, or flour in it!
So happy to hear you and your family are loving this recipe, Kristen! Thanks for taking the time to come back and share your thoughts. Means so much.
My husband is obsessed with this soup. It’s so good! I didn’t think it was going to end up creamy but I let it simmer a little more and it was perfection. 😍
So happy to hear you and your husband are enjoying the soup, Kate! Thanks for taking time out of your day to come back and share—means a lot!
Absolutely yummy!’it was easy to make, and just delicious! I added 1 package of frozen Edamame and about a cup of frozen corn to give it a little more protein, crunch and make it more chunky. That’s just me. It’s awesome without too!
So glad you’re enjoying the recipe, Janet! Love your ideas for additions, too. Thanks for taking the time to come back and share your thoughts!
My hubby described it as “excellent” and my daughter had no complaints! So win win for this delish, flavour-filled soup.
So glad you and your family are enjoying the recipe, Karina! Thanks for taking the time to let me and others know. :)
This soup looks amazing and I’m going to be making it this upcoming weekend, can’t wait! Was curious to know, where did you purchase the white soup bowls from? Thanks!!
Thanks, Ashley! Surprisingly, I found the soup bowls at Whole Foods of all places. They were tucked into the tiny kitchenware section at our local WF. Hope you enjoy the recipe!