Recipes & DIY

Dr. Pingel’s Wild Rice Soup Recipe

This wild rice soup recipe is a great dinner option on cold, busy days. With its nutrient-packed ingredients, it’s also a wonderful meal to make anytime you’re looking to give your immune system a boost

So, what makes this wild rice soup recipe so nutritious? Well, for starters, it’s a plant-based soup that’s full of health-promoting vegetables such as carrots, onion, mushrooms, butternut squash, sweet potatoes, and green beans. In fact, in a 2015 study on over 50 participants, researchers discovered that eating mushrooms daily not only boosted the participants’ immunity but also lowered their inflammation. [1] And a 2016 meta-analysis revealed that consuming the antioxidants found in carrots and butternut squash was linked to a significant decrease in the risk of pancreatic cancer! [2

But that’s not all. The wild rice in this soup is not only rich in fiber and protein, making it very filling, but it also contains 30 times more antioxidant activity than white rice. [3] How’s that for a health-packed punch?

As I mentioned before, my wild rice soup recipe is perfect for busy days because it can easily be thrown in the instant pot and ready in just 30 minutes. But don’t worry if you don’t have one—I’ve included stockpot cooking instructions as well. Now, let’s get cooking!


Dr. Pingel’s Wild Rice Soup Recipe

Time: 30 minutes (instant pot) | 1 hour (stockpot)

Serves: 6


Wild rice soup recipe - Dr. Pingel




2 sweet potatoes, peeled and diced1 cup shredded carrots

½ white onion, chopped

3 cups mushrooms, washed 

2 cups green beans

1 cup frozen diced butternut squash 

1 cup uncooked wild rice

4-6 garlic cloves, minced

1 container (32 ounces) vegetable broth (or chicken bone broth), plus more as needed

2 teaspoons sea salt

2 teaspoons black pepper

1 bay leaf (optional)



3 tablespoons vegan butter

¼ cup Bob’s Red Mill 1:1 flour

1 cup coconut milk or almond milk

½ tablespoon garlic powder

½ tablespoon onion powder

½ teaspoon sea salt

½ teaspoon black pepper



If you’re using an instant pot:

1. In an instant pot, stir together all ingredients. Add more broth to cover, if needed.

Wild rice soup recipe - Dr. Pingel

2. Place the lid on the instant pot, make sure the valve is closed, and cook for 20 minutes. 

3. Meanwhile, make the roux mixture by putting the butter in a small pot over medium heat. Slowly add the flour, whisking to combine, then slowly add the nut milk and spices, continuing to whisk.

4. Cook for 5-6 minutes, stirring every couple minutes. Remove from the heat and allow it to cool.

5. Once the soup is done, flip the valve to release. Then add the roux and stir to combine.

Wild rice soup recipe - Dr. Pingel

6. Top with fresh herbs and enjoy!

Dr. Pingel’s Wild Rice Soup Recipe 1


If you’re using a stockpot:

1. In a large stockpot over medium-high heat, put the carrots, onion, and garlic, along with 1 tablespoon of remaining ingredients.

2. Stir to combine, and bring the mixture to a boil. Reduce the heat to medium-low and cook for 45 minutes to 1 hour.

3. Meanwhile, make the roux and add it to the soup once it’s finished cooking.

Dr. Pingel’s Wild Rice Soup Recipe 2

4. Top with fresh herbs and enjoy!

Wild rice soup recipe - Dr. Pingel

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