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
- 1 cup uncooked wild rice blend
- 4 cups fresh or frozen cauliflower florets
- 2 tablespoons olive oil
- 1 large white or yellow onion, diced
- 3 medium carrots, peeled and diced
- 3 stalks celery, trimmed 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
- 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.