Chickpea Wild Rice Soup



Our family loves soup any time of year, but of course it’s absolutely crave-worthy in the winter.  I wanted something that would warm us from the inside out, especially after coming into the house from doing our farm chores on a cold, blustery winter’s evening.  Enter this creamy, hearty, and veggie packed soup.  The wild rice adds a chewiness to the texture of this soup that we love, but brown rice will work nicely too.  The trio of onion, carrot, and celery – in addition to the poultry seasoning – make this reminiscent of Chicken Noodle Soup (only without the chicken OR the noodles 😉 ).

Surprisingly, my toddler (23 months old) fished out all of the whole chickpeas and gobbled them up.  In the past, he wasn’t so sure about them.  Another testament that we must keep offering foods over and over again, even if they’re regularly rejected.  Mister happily scooped spoonfuls up and eagerly ate, so this was all in all a super successful meal (notice I didn’t say it wasn’t messy – let’s be real here, mamas).

We’re a family of three and this made enough for us to all have for dinner one night and then lunch the next day.  Win win!

Chickpea Wild Rice Soup

  • Servings: 5-6
  • Print

A creamy, hearty, veggie-filled soup that is full of goodness and toddler approved.

Credit: Mama Makes Food


– 1-2 tbs. + 3 1/2-4 c. water, divided
– 1 1/2 c. chopped onion
– 1 c. chopped carrot
– 1 c. chopped celery
– 1 1/2 tsp. dried oregano
– 1 1/2 tsp. poultry seasoning
– 1 tsp. ground mustard
– 1/4-1/2 tsp. ground turmeric, to taste
– 1/2 tsp. sea salt
– 1/2 c. uncooked wild rice (*can sub brown rice, see note at bottom)
– 2 cloves garlic, minced
– 2 cans (15 oz) chickpeas, rinsed & drained, divided
– 3 tbs. nutritional yeast
– 1/2-1 tbs. white miso, to taste
– 2 bay leaves
– 2 c. vegetable stock
– 1-2 c. chopped kale


1. Preheat large soup pot over medium heat. Add 1 tbs. water, onion, carrot, celery, oregano, poultry seasoning, ground mustard, turmeric, and sea salt. Stir to combine, cover, and let cook for 4-5 minutes. Add another tablespoon of water if it starts to stick.
2. Stir again, then add rice and garlic. Cook for another minute or two.
3. Set 1 c. of chickpeas aside. Add remaining chickpeas to the soup pot along with the nutritional yeast, miso, bay leaves, 3 1/2 c. of water, and vegetable stock. Increase heat to bring to a boil. Once boiling, reduce heat to low, cover, and simmer for 45-50 minutes, until rice is completely cooked.
4. Remove bay leaves. With an immersion blender, slightly blend soup to add some thickness, but not enough to totally puree. A chunky texture is desired. Stir in the 1 c. of reserved chickpeas and kale, cover, and cook for 5-10 minutes more. Add a little more water to thin, if necessary. Season with salt and pepper, if desired.

*Note: Brown rice can be substituted for the wild rice. Cook time will be reduced to 30-35 minutes.

This soup is inspired by the Chickpea ‘N Rice Soup in Dreena Burton’s cookbook “Plant Powered Families”.

Happy Food Making, Mamas!

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