Easy Vegetable Soup with Wild Rice

family meal prep fiber Gluten-Free hearty soup ingredients Instructions meal prep nutrition one-pot meal Recipe vegetable soup vegetarian wild rice winter comfort food.

Posted October 16, 2023 by: Admin #Kitchen

Loaded with an abundance of vegetables and fiber, this wild rice and vegetable soup stands as a robust one-pot meal, tailor-made for those rainy days or frosty winter nights. Whether it’s a fulfilling lunch, a comforting dinner, or a convenient and nutritious meal prep option, this soup has you covered.Wild Rice & Vegetable Soup


As we transition through the seasons and the temperature drops, salads and raw veggies lose some of their allure. Luckily, that’s where soup comes to the rescue! It’s essentially the warm incarnation of a salad, packed with all the goodness but served hot. Vegetable soup, in particular, is a fiber-rich, nutrient-dense, and heartwarming way to meet your veggie needs while also being a time-saving batch cooking option.

This specific wild rice and vegetable soup recipe opts for wild rice due to its unique texture and plant-based protein content. However, if you prefer, you can use long-grain white or brown rice, just remember to adjust the cooking time. Once prepared, this soup keeps well in the fridge for up to 5 days or in the freezer for 3 months, making it an excellent family meal prep choice.

Wild Rice & Vegetable Soup

Bringing a burst of color, fiber, and fresh vegetables, this wild rice and vegetable soup presents itself as a hearty one-pot meal that is both vegetarian and gluten-free. While the recipe specifies wild rice, any long-grain rice would work equally well.


  • 2 tablespoons of olive oil
  • 1 red onion, finely diced
  • 3 cloves of garlic, minced
  • 3 carrots, peeled and sliced
  • 3 celery ribs, sliced
  • 4 cups of chopped spinach
  • 14oz can of diced tomatoes
  • 1 cup of dry wild rice
  • 3 cups of chicken or vegetable broth
  • 3 cups of water
  • 1 1/2 teaspoons of dried thyme or Italian seasoning
  • A pinch of optional crushed chili flakes
  • 1 bay leaf
  • 1/2 teaspoon of sea salt
  • 1/4 teaspoon of black pepper
  • Grated Parmesan for serving


  • Heat the olive oil in a large pot over medium heat.
  • Add the diced onion and cook for 2-3 minutes until it begins to soften.
  • Add the carrots, celery, and garlic, and cook for 4-5 minutes until the onions are translucent and the vegetables are tender.
  • Add salt, pepper, thyme, and optional chili flakes; stir to coat the vegetables.
  • Pour in the broth, water, and tomatoes; add the rice and bay leaf, and stir to combine.
  • Bring to a boil, then reduce the heat to a simmer and cook for 40-45 minutes until the rice is tender.
  • Once the rice is tender, add the spinach, stir to combine, and cook for an additional 4-5 minutes until wilted.
  • Upon completion, give the soup a thorough stir to ensure everything is well combined; remove the bay leaf and season with additional salt and pepper to taste. You may need to add more broth or water for the desired consistency.
  • Serve promptly, garnished with a sprinkle of freshly grated Parmesan.
  • The soup can be stored in the fridge for up to 5 days or in the freezer for 3 months.


  • Serving Size: 1 serving
  • Calories: 206 calories
  • Sugar: 8 grams
  • Fat: 6 grams
  • Carbohydrates: 36 grams
  • Fiber: 6 grams
  • Protein: 6 grams


Thanks for your SHARES!


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