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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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Wild Rice and Mushroom Soup Recipe

The perfect Mushroom Soup Recipe is here thanks to a healthy dose of wild rice and hearty mushrooms. You’ll be nourished and your tastebuds satisfied… and that’s what I consider a winner!

Mushroom Soup Recipe from DetoxinistaThis recipe is from Megan Gilmore’s new cookbook, The Fresh and Healthy Instant Pot CookbookI haven’t entered the InstaPot world yet— it just seemed like another appliance I really didn’t need. Yet after going through Megan’s new book and seeing how quickly you can make a hearty meal, I’m going to give it a shot. Time is rarely on my side, so I need all the help I can get to make quick, nutrient dense meals for my family. This Mushroom Soup Recipe is one of those meals on the top of my list!

Before we dive into making the plant-based mushroom soup recipe, I’d love for you to get to know Megan (so you can see why she’s so rawesome!). I think this will also make you even more excited to make the mushroom soup recipe I included below.

PS: If you’re in the market for an Instant Pot, this is the one Megan recommends.

Meet the Rawkstar: Megan Gilmore from Detoxinista

Share a little bit about yourself…

My dad was in the Air Force, so I was a “military brat” and moved around during most of my childhood. (As a result, my family ate a lot of fast food because we were always in transition.) It wasn’t until I was in college that I even considered changing the type of food I was putting in my body.

On my blog, I share hundreds of easy and healthy recipes, as well as meal plans and tips to make healthy living more approachable. I wasn’t raised as a healthy eater, so I often try to recreate the flavors of my favorite treats that I grew up eating, using easy-to-find whole food ingredients. Now, I prefer my healthier versions to the originals!

I have two kids: a 5-year-old son and a 2-year-old daughter. My son hit a picky eating stage when he turned 3, so that has been an adventure to try to create healthy, school-friendly food that he’ll actually eat! Currently, we’re all big fans of these fruit-sweetened nut-free muffins.

What’s your fav smoothie of all time and why?

I think this Healthy Coffee Smoothie is my very favorite. It tastes better than a Frappuccino from Starbucks, and I can sneak 2 cups of spinach in there without even tasting it!


What is your greatest passion and how do you live it out?

My passion is to help people live healthier, happier lives, because it has been such a struggle for me and I don’t want it to be so hard for others. I struggled with secret binge eating for years—to the point that it affected my most of my personal relationships, and I don’t want to see others suffer for as long as I did. I hope that by being open, I’m able to help at least one other person avoid the miserable cycle of yo-yo dieting, and discover how enjoyable healthy eating can be—including some truly delicious treats!


What advice would you give to your younger self if you could go back in time and share based on who you are today?

I would tell my younger self to not be such a perfectionist and to stop comparing myself to others. I spent years trying to look perfect and eat perfectly, but with restriction always comes an equal and opposite reaction—which can lead to a rollercoaster of emotions. You never know what someone else is going through, so don’t try to compare yourself to someone’s highlight reel on Instagram! Instead, just try to compete with yourself. Are you consistently working towards your own goals? Try to set your goals based on actions you can take (i.e. you might aim to exercise 3 times a week), rather than results (i.e. I’m going to lose 10 pounds.) You can’t always control the outcome, but you can control the steps you’re willing to take to reach your goals.

Don’t you feel better now that you’ve gotten to know Megan? She’s the best! I had the honor of testing some recipes out of her new book and I fell in love with this Wild Rice and Mushroom Soup Recipe. It’s delish and perfect for fall!


Wild Rice and Mushroom Soup Recipe

  • Author: Megan Gilmore
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Category: Instant Pot


This vegan-friendly mushroom soup recipe is from Megan Gilmore’s new recipe book, The Fresh and Healthy Instant Pot Cookbook. The flavor of this creamy and comforting stew reminds me of Thanksgiving stuffing, but more with protein and vegetables. Wild rice has twice the amount of protein as brown rice, but is most commonly available as a wild rice and brown rice blend in stores, so that’s what I’ve called for here. If you can find wild rice by itself, the cooking time is the same, so feel free to use that if you prefer. Aside from some chopping of vegetables to get started, all you have to do is add the ingredients to the Instant Pot and press a button.



1 yellow onion, chopped

5 carrots, peeled and chopped

5 celery stalks, chopped

3 cloves garlic, minced

8 ounces cremini mushrooms, roughly chopped

1 teaspoon dried thyme

1 teaspoon ground sage

1 cup wild rice and brown rice blend, or wild rice

4 cups water

Fine sea salt

½ cup full-fat coconut milk (see page 8)

Freshly ground black pepper


  1. Combine the onion, carrots, celery, garlic, mushrooms, thyme, sage, rice, 4 cups of water, and 2 teaspoons salt in the Instant Pot and secure lid. Move the steam release valve to Sealing and select Manual/ Pressure Cook to cook on high pressure for 25 minutes.
  2. When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid. Stir in the coconut milk.
  3. Season with additional salt and pepper, to taste, and serve immediately with a squeeze of fresh lemon to brighten the flavors and a few sprigs of thyme. Store leftovers in an airtight container in the fridge for 5 days.

If you don’t have an instant pot, don’t worry. Megan’s got you covered!

Slow Cooker Directions:

Dump the ingredients in a slow cooker and cook it on low for 6 to 8 hours, or on high for 4 hours. You might just need a little extra seasoning at the end because the slow cooker doesn’t pull out as much flavor compared to the pressure cooker.

Stovetop directions: 

Dump the ingredients into your cookware and use the timing on the bag of rice. Most wild rice takes 45-60 minutes to cook on the stove, so that’s how long the soup would take to make sure the rice is tender. Sidenote: for parboiled wild rice or brown rice the timing could be faster.


  • Serving Size: 6
  • Calories: 156
  • Fat: 3g
  • Carbohydrates: 31g
  • Fiber: 4g
  • Protein: 4g

Keywords: Instant Pot

Megan’s new cookbook, The Fresh & Healthy Instant Pot Cookbook, releases today! Grab a copy of Megan’s new book here.

Want more soup recipes? Check out my Vegan Pumpkin Soup recipe that is perfect for this time of year.

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  1. tvtapapkdownload.com

    October 10th, 2018 at 3:56 pm

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  2. Megan @ The Detoxinista

    October 17th, 2018 at 11:42 am

    Thank you for sharing, Jen! Hope you’ll find that the Instant Pot is a time-saver for you, too! 🙂

  3. Krystal

    November 15th, 2018 at 8:30 pm

    Hi I have made this soup three times and love ❤️ it!! The last two times I made it however when I open up my instant pot tons of the seasonings have been blown up on to the lid-and they are all over the sides and stuck in the little vent thing on the top. Also they have come out of the vent when I released the pressure and it ends up all over my cabinet… it didn’t happen the first time but it has the last two times. Any idea why this is happening? I stir it all really well together. Anyway-it still tastes amazing but it makes it much harder to clean. Also I added two frozen chicken breasts (to all three batches) and they were super shredable and delicious with the soup.

  4. C

    December 3rd, 2018 at 12:30 am

    Can’t wait to try!

  5. Patty

    December 4th, 2018 at 10:42 pm

    Looks delicious! You can get Wild Rice at Trader Joe’s.

  6. SGS Rawkstar Carissa

    December 6th, 2018 at 12:20 pm

    Hey Patty,

    It really is amazing!

    I hope you enjoy it as well 🙂

  7. Erin

    April 10th, 2019 at 12:19 pm

    This soup is easy to make and tastes great. Can you freeze this soup?

  8. SGS Rawkstar Carissa

    April 10th, 2019 at 1:52 pm

    Hey Erin,

    SO glad you love this recipe!

    Yes you can totally freeze this soup. Our favorite thing to do is make a big batch and freeze half of it for another time.

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