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Autumn Vegetable & Wild Rice Soup

Seasoned with a delicious selection of spices, this creamy vegetable soup is the perfect accompaniment to your roation for the cooler months.

It's vegan, gluten free, and full of scrumptiousness.


  • 2 tblspns olive oil

  • 1 small onion, peeled and diced

  • 4 cloves of garlic, minced

  • 250g small mushrooms, sliced

  • 2 medium carrots, peeled and diced

  • 2 sticks of celery, diced

  • 1 large sweet potato, peeled and diced

  • 2 tspns of celery salt

  • 1 tspn sweet paprika

  • 1 tspn ground onion

  • 1/2 tspn white pepper

  • 1/2 tspn mustard powder

  • 7 cups vegetable or chicken stock

  • 1 cup uncooked wild rice

  • 2 bay leaves

  • 200g of coconut milk, or if you don't want the coconut flavour, soy milk is a perfect alternative

  • 1/2 tspn salt or to taste

  • freshly cracked black pepper

  • 2 large handfuls of kale or spinach, roughly chopped with thick stems removed


Heat the olive oil in a large stockpot over medium-high heat. Add onion and sauté, stirring occasionally, for approx 5 minutes, until soft and translucent. Add the garlic, mushrooms, carrot, celery sweet potato and spices, an cook for an another 1-2 minutes, stirring until fragrant.

Add stock, rice, bay leaves, milk, salt and pepper, and bring to the boil. Stir to combine and reduce heat to medium-low.

Simmer for 30 to 40 minutes, stirring occasionally, until the rice is tender.

Just before serving, remove the bay leaves, and add the kale or spinach to the soup, and stir gently until combined. Taste and season with salt and pepper if desired.

Serves 8


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