Wild Rice and Mushroom Soup Recipe


Jump to Recipe Plant-Based Recipes • Plant-Based Meals • 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! This recipe is from Megan Gilmore’s new cookbook, […]

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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!

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Wild Rice and Mushroom Soup Recipe

  • Author: Megan Gilmore of Detoxinista
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Instant Pot
  • Cuisine: American
  • Diet: Vegan


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
  • 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.

Keywords: Instant Pot Soup Recipe

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. Sarah Gray says:

    I made this — i must have had. big ingredients b/c when it was done cooking it was less soup that rice. So I added more broth. Also I used 3:1 water:mushroom broth the first time, then added 1.5 c more mushroom broth (and the coconut milk) to make it a soup. It’s good but it’s missing some flavor — it might be just “use a bunch of extra lemon when serving”. Or more salt. I give it a 3.5 stars for those reasons. I wonder — how a bit of ginger root thrown in might impact the broth. If I make again will try

    • SGS Rawkstar Jess says:

      Thanks for the input and rating, Sarah! If you make it again with your modifications, come back and let us know how it went!

  2. ShellyMo says:

    Just made this soup in my instant pot and made two mistakes! I accidentally put the coconut milk in and forgot the broth. Guess what?! It worked out! I added the broth after I opened the instant pot the first time and realized what I did, had a good laugh, turned it back on for 5 min and perfection! This recipe is really resilient to messing up like I did. So, you’re probably wondering how it tastes after all that? It’s amazing! I’ve been missing mushroom soup since cutting back on dairy and 5his hit the spot! Going in the recipe binder for good!

  3. Amanda says:

    So delicious with such simple ingredients! There’s really a ton of flavor in this, thanks again Megan!

  4. LC says:

    Delicious! I added a little extra coconut milk as well and it was great – will make again!

  5. Erin says:

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

    • SGS Rawkstar Carissa says:

      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.

  6. Patty says:

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

  7. C says:

    Can’t wait to try!

  8. Krystal says:

    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.

  9. Megan @ The Detoxinista says:

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

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