white bean & wild rice soup
VEGAN | GLUTEN FREE | DAIRY FREE | SUGAR FREE
HEARTY and WHOLESOME
WHITE BEAN & WILD RICE SOUP
One of my favorite go-to meals for the chilly months is a big bowl of hearty soup!
This white bean & wild rice soup makes the perfect healthy lunch or dinner option and is great for a weeks-worth of meal prep! I used tons of delicious vegetables in this recipe such as butternut squash, zucchini, yellow squash, carrots and kale and added a blend of wild rice and white beans to make this meal extra hearty.
Pair a delicious bowl of this soup with some fresh sourdough bread and a kale salad to really make it a well-rounded meal!
recommended equipment
– A large soup pot or dutch oven like this one.
– A digital food scale like this one.
THE RECIPE
Yields 8-10 SERVINGS
prep time: 20 minutes // cook time: 50 minutes
total time: 1 hour 10 minutes
ingredients:
- 1 tablespoon olive oil
- 1 1/2 cups yellow onion, diced
- 4 large garlic cloves, minced
- 290 grams (roughly 2 cups) butternut squash, peeled and cubed
- 160 grams (roughly 1 1/2 cups) zucchini, chopped
- 160 grams (roughly 1 1/2 cups) yellow squash, chopped
- 75 grams (roughly 1/2 cup) carrot, diced
- 40 grams (roughly 4 cups) kale, leaves pulled away from stem and roughly chopped
- 1 (15.5 oz can) white beans, drained & rinsed
- 6 cups low sodium vegetable stock
- 1 cup wild rice
- 1 1/2 teaspoons ginger, minced
- 1/2 cup coconut milk
- 1 teaspoon salt (use less if your broth isn’t low sodium)
- 1 teaspoon black pepper
- 1/2 teaspoon ground sage
- 1/2 teaspoon garlic powder
- 1/2 teaspoon turmeric
- 1/2 teaspoon oregano
method:
- Heat olive oil in a dutch oven or large pot over medium heat.
- Add the onion to the pot and sauté for a few minutes until it has begun to soften and look translucent.
- To the pot, add garlic, butternut squash, zucchini, yellow squash and carrots with 1/2 cup of the vegetable stock to keep it from burning. Sauté vegetables for 5 minutes.
- Add in the chopped kale and white beans to the other vegetables and sauté for another 2 minutes before adding in the rest of the vegetable stock.
- Add in the remaining 5 1/2 cups of vegetable stock along with the wild rice and ginger. Mix together thoroughly.
- Turn the heat to high until the contents of the pot begin to boil.
- Turn the heat down to medium-low, cover the pot and simmer for 35 minutes or until both the rice and vegetables are tender.
- Uncover the pot and add in the coconut milk, salt, pepper, sage, garlic powder, turmeric and oregano. Mix together fully and serve!
recipe notes:
- Store in an air-tight container in the refrigerator for 3-5 days or in the freezer for up to 6 months!
enjoy!
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This Post Has One Comment
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Do the squash & zucchini not get really soft (mushy) after having been cooked so long?