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Creamy Vegetable and Wild Rice Soup

This soup is easy and filling! The mushrooms provide great flavor in combination with the coconut milk. It is dairy-free and vegan, which makes it a great candidate for a meatless night.

If you're currently following a high-protein diet, you may consider pairing this soup with a salad topped with chicken or fish for added protein, as this soup doesn't pack much protein. I hope you enjoy this delicious blend of vegetables!


  • 8 oz. baby bella mushrooms, sliced

  • 2 tbsp. olive oil

  • 2 tsp. minced garlic

  • 1 yellow onion (275 g.)

  • 3 ribs celery (129 g.)

  • 1/2 lb. baby carrots (202 g.)

  • 1/4 tsp. dried thyme

  • 1/4 tsp. dried sage

  • 1 c. wild rice blend, uncooked

  • 1 can full-fat coconut milk

  • 4 c. vegetable broth


  1. Rinse the mushrooms. Add the olive oil to a large pot and saute the mushrooms in the oil until they begin to brown and wilt (this is when the flavor is released).

  2. While the mushrooms are sauteing, dice the onion, celery, and carrots.

  3. Add the garlic, onion, celery, carrots, thyme, and sage to the pot with the mushrooms and saute until the onions soften (about 5 minutes).

  4. Add the rice and vegetable broth the pot. Stir well to fully combine. Cover and increase heat to medium-high until the pot reaches a boil. After the pot reaches a boil, reduce the heat to low and allow the pot to simmer, covered, for about 45 minutes, or until the rice is fully cooked.

  5. When the rice is tender, add the can of coconut milk. Stir to combine and simmer for 5 more minutes. Season to taste with salt and pepper.


*Makes about 9 one-cup servings.
Per serving: 200 calories; 24g Carbs, 10g Fat, 3g Protein


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Original recipe and photos adapted from: