What can I substitute in one-pot creamy vegan wild rice mushroom soup with kale and white beans?

Use oat milk or canned light coconut milk instead of soy milk — oat milk is slightly sweeter and thinner; coconut milk is richer with a faint coconut note.. Swap kale for baby spinach — softer, milder greens. stir in at the very end, since spinach wilts in about 1 minute.. Replace the all-purpose flour with 1 1/2 tbsp cornstarch — makes the soup gluten-free. skip the flour step and instead whisk the cornstarch into the cold soy milk, then simmer gently for 2 minutes to thicken.. Use chickpeas or great northern beans instead of cannellini — great northern beans behave the same; chickpeas stay firmer and are harder to mash, so the soup is a little thinner..

One-Pot Creamy Vegan Wild Rice Mushroom Soup with Kale and White Beans

Creamy vegan wild rice mushroom soup made in one pot with browned mushrooms, kale and white beans, finished with soy milk and miso for a savory, cozy bowl.

Prep: 15 min
Cook: 70 min
Serves: 6

One-Pot Creamy Vegan Wild Rice Mushroom Soup with Kale and White Beans — Creamy vegan wild rice mushroom soup made in one pot with browned mushrooms, kale and white beans, finished — Illustration generated by AI · SDXL

One-Pot Creamy Vegan Wild Rice Mushroom Soup with Kale and White Beans is a vegan dinner recipe made with olive oil, cremini mushrooms, yellow onion. It takes 85 minutes of hands-on time, serves 6, and each serving has 301 calories, 14 g of protein and 7 g of fiber.

The mushrooms are browned on their own first, so they taste deeply savory instead of steamed, and the wild rice simmers right in the broth so its starch helps body the soup. A little flour and a scoop of mashed white beans do the thickening, with unsweetened soy milk and miso stirred in at the end for creaminess without cashews or coconut. Kale goes in for the last few minutes so it stays green and tender.

Ingredients

6 servings

2 tbspolive oil, divided
1 lbcremini mushrooms, sliced
1 largeyellow onion, diced
2 mediumcarrots, diced
2 celery stalks, diced
4 clovesgarlic, minced
1½ tspdried thyme
3 tbspall-purpose flour
1 cupwild rice, rinsed, 100% wild rice, not a quick-cooking blend
6 cupslow-sodium vegetable broth
2 bay leaves
1 cancannellini beans, drained and rinsed, 15 oz can
4 cupskale, stems removed, leaves chopped, about 1 small bunch
1½ cupsunsweetened plain soy milk
2 tbspwhite or yellow miso
1 tbsplemon juice
¾ tspfine salt, plus more to taste
½ tspfreshly ground black pepper
2 tbspchopped fresh parsley, for serving (optional)

Kit: Large Dutch oven or soup pot (5 quarts or larger), Wooden spoon, Small bowl and fork

Tips

Check the package: true wild rice needs 45 to 55 minutes. A wild rice blend usually cooks faster, so start tasting at 30 minutes.
Keep the soup below a boil once the soy milk is in. Hard boiling can make soy milk separate and dulls the miso's flavor.
Don't crowd or over-stir the mushrooms at the start. Letting them sit against the hot pot is what gets them browned.
The rice keeps absorbing liquid as the soup sits. Loosen leftovers with a splash of broth or water when reheating.

Swap ideas

Use oat milk or canned light coconut milk instead of soy milk: Oat milk is slightly sweeter and thinner; coconut milk is richer with a faint coconut note.
Swap kale for baby spinach: Softer, milder greens. Stir in at the very end, since spinach wilts in about 1 minute.
Replace the all-purpose flour with 1 1/2 tbsp cornstarch: Makes the soup gluten-free. Skip the flour step and instead whisk the cornstarch into the cold soy milk, then simmer gently for 2 minutes to thicken.
Use chickpeas or great northern beans instead of cannellini: Great northern beans behave the same; chickpeas stay firmer and are harder to mash, so the soup is a little thinner.

The numbers

301kcal per serving

Protein14.1 g

28% DV

Fiber7.2 g

26% DV

Carbs49.4 g

18% DV

Fat6.8 g

9% DV

Everything else · 6 servings per recipe

Saturated fat: 1 g 5%
Sugars: 8.4 g
Sodium: 1284 mg 56%
Potassium: 1014 mg 22%
Calcium: 206 mg 16%
Iron: 3.9 mg 22%
Vitamin C: 19 mg 21%
Vitamin B12: 0.6 µg 25%

% Daily Value on a 2,000 calorie diet. Calculated from USDA FoodData Central values for each ingredient; optional ingredients are excluded. Estimates vary with brands and portions.

Sources: Oil, olive, salad or cooking, Mushrooms, brown, italian, or crimini, raw, Onions, raw, Carrots, raw, Celery, raw, Garlic, raw, Spices, thyme, dried, Wheat flour, white, all-purpose, enriched, bleached, Wild rice, raw (USDA SR Legacy, NDB 20088), Soup, vegetable broth, ready to serve, Spices, bay leaf, Beans, white, mature seeds, cooked, boiled, without salt, Kale, raw, Soymilk, original and vanilla, with added calcium, vitamins A and D, Miso, Lemon juice, raw, Salt, table, Spices, pepper, black

Method

Heat 1 tablespoon of the olive oil in a large Dutch oven or heavy soup pot (5 quarts or larger) over medium-high heat. Add the mushrooms in an even layer with 1/4 teaspoon of the salt and cook, stirring only every couple of minutes, until they release their liquid, it cooks off, and the mushrooms are well browned at the edges, 8 to 10 minutes.
Lower the heat to medium and add the remaining 1 tablespoon oil, the onion, carrots and celery. Cook, stirring often, until the onion is soft and translucent, 5 to 6 minutes. Stir in the garlic and thyme and cook until fragrant, about 1 minute.
Sprinkle the flour over the vegetables and stir constantly for 1 minute, until no dry flour remains and it smells lightly toasty.
Pour in about 1 cup of the broth and scrape up the browned bits from the bottom of the pot, stirring until smooth. Add the remaining broth, the rinsed wild rice, bay leaves, the remaining 1/2 teaspoon salt and the pepper. Bring to a boil over high heat.
Reduce the heat to low, cover, and simmer gently, stirring once or twice, until most of the rice grains have split open and are tender with a slight chew, 45 to 50 minutes.
While the soup simmers, mash about half of the beans in a bowl with a fork until mostly smooth. In a separate cup, whisk the miso into the soy milk until dissolved.
Stir the mashed and whole beans and the kale into the pot. Simmer uncovered until the kale is wilted, tender and still bright green, 4 to 5 minutes.
Turn the heat to low and stir in the miso-soy milk mixture. Warm through for 2 to 3 minutes until steaming, without letting it boil. Remove from the heat, discard the bay leaves, and stir in the lemon juice. Taste, adjust the salt and pepper, and serve topped with parsley if you like.

Storage: Cool and refrigerate in an airtight container for up to 5 days. The soup thickens as it sits, so reheat gently on the stove with a splash of broth or water, without boiling. Freeze for up to 3 months; thaw overnight in the fridge and stir well while reheating, as the soy milk may look slightly separated until warmed and stirred.

Questions

How much protein is in one-pot creamy vegan wild rice mushroom soup with kale and white beans?: Each of the 6 servings has 14 g of protein, 7 g of fiber and 301 calories, calculated from USDA FoodData Central values for every ingredient.
Is one-pot creamy vegan wild rice mushroom soup with kale and white beans vegan?: Yes. It contains no dairy, eggs, honey or other animal products.
How long does one-pot creamy vegan wild rice mushroom soup with kale and white beans take to make?: 15 minutes of prep and 70 minutes of cooking, so 85 minutes of hands-on time.
Can you make one-pot creamy vegan wild rice mushroom soup with kale and white beans ahead?: Cool and refrigerate in an airtight container for up to 5 days. The soup thickens as it sits, so reheat gently on the stove with a splash of broth or water, without boiling. Freeze for up to 3 months; thaw overnight in the fridge and stir well while reheating, as the soy milk may look slightly separated until warmed and stirred.
What can I substitute in one-pot creamy vegan wild rice mushroom soup with kale and white beans?: Use oat milk or canned light coconut milk instead of soy milk — oat milk is slightly sweeter and thinner; coconut milk is richer with a faint coconut note.. Swap kale for baby spinach — softer, milder greens. stir in at the very end, since spinach wilts in about 1 minute.. Replace the all-purpose flour with 1 1/2 tbsp cornstarch — makes the soup gluten-free. skip the flour step and instead whisk the cornstarch into the cold soy milk, then simmer gently for 2 minutes to thicken.. Use chickpeas or great northern beans instead of cannellini — great northern beans behave the same; chickpeas stay firmer and are harder to mash, so the soup is a little thinner..
Does one-pot creamy vegan wild rice mushroom soup with kale and white beans contain gluten?: Yes — the ingredient list includes gluten. Check the labels on the products you buy if you're cooking for an allergy.

Nutrition is calculated from USDA data for every ingredient — how we work it out.

Published October 23, 2026 ·American