This wild rice soup from Megan Gilmore is quick + filling. A savory delight, this mushroom soup recipe will be made on repeat all season! Serve up this wild rice soup recipe whenever the need strikes for a warm, comforting meal.

Instapot wild rice and mushroom soup

The perfect wild rice + mushroom soup recipe is here. You’ll be nourished and your tastebuds will be satisfied… and that’s what I call a winner!

You probably know by now that I LOVE soup. So when I got a hold of my friend’s cookbook, I was immediately drawn to this wild rice soup recipe. It’s got it all: flavor, comforting + super filling ingredients, and it will make the whole house smell good. I can’t wait for you to meet Megan Gilmore, and learn more about this incredible soup!

wild rice soup made in the instant pot with Megan Gilmore's new cookbook

Meet the Rawkstar: Megan Gilmore from Detoxinista

This recipe is from Megan Gilmore’s cookbook, The Fresh and Healthy Instant Pot Cookbook. Before we dive into making the plant-based wild rice soup recipe, I’d love for you to get to know Megan… She’s pretty rawesome! I think this will also make you even more excited to make the mushroom soup recipe I included below.

Share a little bit about yourself…

My dad was in the Air Force, so I was a “military brat.” I 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. Now, I often try to recreate the flavors of my favorite treats that I grew up eating (like this wild rice soup!), using easy-to-find whole food ingredients. Now, I prefer my healthier versions to the originals!

I have two kids: a 7-year-old son and a 4-year-old daughter. My son hit a picky eating stage when he turned 3. 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! Plus, 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. I struggled with secret binge eating for years—to the point that it affected my most of my personal relationships. I don’t want to see others suffer for as long as I did. By being open, I hope 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! Recipes like this wild rice soup will enhance your eating experience, while filling your body with nutrient dense ingredients.

What advice would you give to your younger self, 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, as well as 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. 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.

delicious, plant based, wild rice soup loaded with mushrooms and comforting flavors

Making soup in an Instant Pot

I haven’t entered the Instant Pot 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 I can make a hearty meal, I made the plunge. 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 wild rice + mushroom soup recipe is one of those meals on the top of my list! If the Instant Pot scares you a bit, then check out Megan’s article for reasons to try it out. I promise it’s not as scary as it seems!

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

Wild rice soup recipe without an Instant Pot

Not ready to jump into the pressure cooking world yet? No worries! Megan also provided instructions for how to make this delicious comfort soup via a slow cooker or stove top:

Slow cooker directions for wild rice soup

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 need a little extra seasoning at the end because the slow cooker doesn’t pull out as much flavor compared to the pressure cooker. This wild rice soup is all about flavor, so don’t be afraid to season it up!

Wild rice soup on the stovetop

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.

More Plant-Based Soup Recipes

Ready for some more of my fav soups? I’ve got a wide variety of recipes, which will hopefully satisfy all your soup cravings.

Instapot wild rice and mushroom soup
4.75 from 8 votes

Wild Rice Soup Recipe

This vegan-friendly wild rice 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.
Prep: 10 minutes
Cook: 25 minutes
Total: 35 minutes
Author: Jen Hansard
Course: Soup
Cuisine: Plant-Based
Serves: 4


  • 1 yellow onion chopped
  • 5 carrots peeled and chopped
  • 5 celery stalks chopped
  • 3 cloves garlic cloves minced
  • 8 ounces cremini mushrooms roughly chopped
  • 1 tsp dried thyme
  • 1 tsp ground sage
  • 1 cup wild rice and brown rice blend or wild rice
  • 4 cups water
  • sea salt
  • ½ cup coconut milk
  • black pepper


  • 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.
  • 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.
  • 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.


Calories: 230kcal, Carbohydrates: 46g, Protein: 9g, Fat: 2g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Sodium: 133mg, Potassium: 850mg, Fiber: 6g, Sugar: 8g, Vitamin A: 12982IU, Vitamin C: 9mg, Calcium: 86mg, Iron: 2mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

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    1. Hi Nancy! Love your spin on it by adding the chicken bouillon, I’ll have to try that next time I make it!

  1. 5 stars
    This was great! I just used white mushrooms. I didn’t have any sage so I added a little more thyme. I didn’t have a yellow onion so I used some shallots and sweet onion. Still came out great. My 2 and 5 year old kids had several helpings. Thanks!!

  2. 3 stars
    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

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

  3. 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 this hit the spot! Going in the recipe binder for good!

    1. That’s awesome, Shelly! It’s great finding dairy-free recipes that still taste amazing. 🙂

  4. 5 stars
    So delicious with such simple ingredients! There’s really a ton of flavor in this, thanks again Megan!

    1. 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.

  5. 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.

  6. 5 stars
    Thank you for sharing, Jen! Hope you’ll find that the Instant Pot is a time-saver for you, too! 🙂