Mediterranean Cozy Autumn Wild Rice Soup
This Mediterranean-inspired wild rice soup is a comforting, nourishing bowl of warmth that captures the essence of autumn. Featuring earthy wild rice, seasonal vegetables, Mediterranean herbs, and a creamy (yet dairy-optional) finish, this soup is perfect for chilly evenings or make-ahead weekday meals. It’s wholesome, hearty, and packed with flavor.
Total Time
Prep time: 15 minutes
Cook time: 50 minutes
Total time: ~1 hour 5 minutes
Serves: 6–8
Ingredients
Base:
2 tbsp olive oil
1 medium yellow onion, diced
3 garlic cloves, minced
2 medium carrots, peeled and chopped
2 celery stalks, chopped
1 red bell pepper, chopped
1 zucchini, chopped
1 tsp salt (plus more to taste)
½ tsp black pepper
Herbs & Seasonings:
1 tsp dried oregano
½ tsp dried thyme
½ tsp paprika
¼ tsp red pepper flakes (optional, for heat)
1 bay leaf
2 tbsp chopped fresh parsley (plus extra for garnish)
Grains & Liquid:
¾ cup wild rice (uncooked)
6 cups vegetable broth (or chicken broth for non-vegetarian version)
1 (14 oz) can diced tomatoes (with juices)
1 (15 oz) can chickpeas, drained and rinsed (optional for protein)
Creamy Finish (optional):
½ cup coconut milk or heavy cream
Juice of ½ lemon
Instructions
Sauté the aromatics
In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté for 2–3 minutes until fragrant and slightly translucent.
Add vegetables
Stir in the carrots, celery, red bell pepper, and zucchini. Season with salt and pepper. Cook for another 5–7 minutes until the vegetables begin to soften.
Add seasonings and rice
Stir in the oregano, thyme, paprika, red pepper flakes, and bay leaf. Then add the wild rice and stir to coat in the seasonings.
Add liquids and simmer
Pour in the broth and diced tomatoes. Bring to a boil, then reduce heat to low. Cover and simmer for about 45–50 minutes, or until the rice is tender.
Add chickpeas (optional)
If using, stir in the chickpeas during the last 10 minutes of cooking to heat through.
Creamy finish
Once the rice is tender, stir in the coconut milk or cream, lemon juice, and parsley. Simmer for 5 more minutes to meld flavors.
Adjust and serve
Taste and adjust seasoning if needed. Remove bay leaf. Serve hot, garnished with extra parsley and crusty bread if desired.
Tips
Rinse the wild rice
Before cooking, rinse the wild rice thoroughly under cold water to remove excess starch and improve texture.
Use quality broth
A rich, flavorful broth (especially homemade or low-sodium store-bought) enhances the depth of the soup.
Simmer gently
Keep the soup at a gentle simmer to prevent the vegetables from turning mushy and to cook the rice evenly.
Don’t skip the acid
The lemon juice at the end brightens all the flavors — don’t skip it!
Meal prep friendly
This soup tastes even better the next day. Make a big batch and store in airtight containers for easy meals.
Freezes well
Let the soup cool completely before freezing in portions. Reheat on the stovetop with a splash of water or broth.
Variations
Vegetable Add-Ins:
Leafy greens – Add kale, spinach, or Swiss chard in the last 5 minutes of cooking.
Sweet potatoes or butternut squash – Dice and add early in the cooking process for a seasonal twist.
Protein Boost:
Beans – Substitute or add cannellini beans, great northern beans, or lentils for protein and texture.
Chicken – Shredded rotisserie chicken or leftover roast chicken pairs well with the Mediterranean spices.
Tofu or Tempeh – Add pan-seared cubes for a vegetarian/vegan protein punch.
Mediterranean Flavor Enhancers:
Olives – Sliced Kalamata olives for a briny kick (add just before serving).
Sun-dried tomatoes – Add chopped sun-dried tomatoes for concentrated flavor.
Feta cheese – Crumbled on top (omit for vegan).
Creamy Alternatives:
Plant-based – Use unsweetened almond, oat, or cashew milk instead of coconut milk.
Yogurt swirl – A dollop of plain Greek yogurt (or dairy-free version) adds tang and creaminess.
Q&A
Can I use a wild rice blend instead of pure wild rice?
Yes! A wild rice blend (which often includes brown rice and other varieties) cooks faster and offers a slightly softer texture. Just adjust cooking time accordingly — usually 35–40 minutes.
How can I make this soup vegan?
The base recipe is already vegan if you use vegetable broth and a dairy-free milk (like coconut milk or oat milk). Skip the Parmesan or use a vegan alternative.
Can I cook this in a slow cooker or Instant Pot?
Yes! For the slow cooker, add all ingredients except coconut milk, lemon juice, and parsley. Cook on low for 6–7 hours or high for 3–4 hours, then stir in remaining ingredients at the end. For the Instant Pot, use the “Soup” setting or pressure cook for 30 minutes, then quick-release.
Does wild rice get mushy in leftovers?
Wild rice holds up better than regular rice in soups. However, it may absorb broth over time. When reheating, simply add a splash of water or broth to restore consistency.
Can I freeze this soup?
Absolutely. Let it cool completely before freezing in airtight containers. It freezes well for up to 3 months. Thaw overnight in the fridge before reheating.
Nutrition Information
(Approximate values per 1 serving, assuming 6 servings total and using coconut milk and chickpeas)
Calories: 310
Protein: 10g
Fat: 12g
Carbohydrates: 38g
Fiber: 8g
Sugar: 6g
Sodium: 720mg
Note: Nutrition will vary based on specific ingredients and portions used.
Conclusion
This Mediterranean Cozy Autumn Wild Rice Soup is more than just a meal — it’s a bowlful of warmth, nourishment, and comfort. Whether you’re looking to embrace the flavors of fall, eat more plant-forward meals, or simply need an easy one-pot dinner, this soup checks all the boxes. Packed with wholesome grains, hearty vegetables, and zesty Mediterranean herbs, it’s as beautiful to serve as it is satisfying to eat.