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Wild rice soup recipe - Dr. Pingel

Dr. Pingel’s Wild Rice Soup Recipe

Total Time 1 hr
Servings 6



  • 2 sweet potatoes, peeled and diced1 cup shredded carrots
  • 1/2 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 tsp sea salt
  • 2 tsp black pepper
  • 1 bay leaf (optional)


  • 3 tbsp vegan butter
  • 1/4 cup Bob’s Red Mill 1:1 flour
  • 1 cup coconut milk or almond milk
  • 1/2 tbsp garlic powder
  • 1/2 tbsp onion powder
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper


If you’re using an instant pot:

  • In an instant pot, stir together all ingredients. Add more broth to cover, if needed.
  • Place the lid on the instant pot, make sure the valve is closed, and cook for 20 minutes. 
  • 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.
  • Cook for 5-6 minutes, stirring every couple minutes. Remove from the heat and allow it to cool.
  • Once the soup is done, flip the valve to release. Then add the roux and stir to combine.
  • Top with fresh herbs and enjoy!

If you’re using a stockpot:

  • In a large stockpot over medium-high heat, put the carrots, onion, and garlic, along with 1 tablespoon of remaining ingredients.
  • Stir to combine, and bring the mixture to a boil. Reduce the heat to medium-low and cook for 45 minutes to 1 hour.
  • Meanwhile, make the roux and add it to the soup once it’s finished cooking.
  • Top with fresh herbs and enjoy!