Food Beyond Its Nutrition
Is A Journey Into The Soul
Food Beyond Its Nutrition
Dairy Free Entree gluten free Lunch Main course Orange Rice Soups Soy free Vegan Vegetarian Whole Food Plant Based Yellow

Wild Rice Mix, Mushrooms & Butternut Squash Soup V, Vg, WFPB

by |Published

Wild Rice Mix, Mushrooms & Butternut Squash Soup V, Vg, WFPB

Dr. Wendy Dearborne
A hearty, warming delicious soup that is bursting with flavor. Whole food and plant based, this recipe is vegan and vegetarian.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 1 hour 5 minutes
Total Time 1 hour 20 minutes
Course Lunch, Main Course
Cuisine American fusion, British fusion, West Indian
Servings 6 Servings
Calories 582 kcal

Equipment

  • Large dutch oven or stock pot with lid
  • Soup pot

Ingredients
  

  • 16 oz mushrooms cleaned and chopped any mushrooms will work
  • 3/4 – 1 cup wild mixed rice rinsed x 3 and well drained
  • 2 stalks celery chopped
  • 1 medium onion chopped
  • 1 large roma tomato chopped
  • 3 sprigs fresh thyme
  • 4 cloves garlic minced
  • 1 small habanero pepper
  • 1 large carrot chopped
  • 1 cup fresh green pea or frozen
  • 1 cup fresh corn or frozen
  • 3 – 4 cups butternut squash cut into large cubes with skin on organic if possible
  • 1/4 tsp liquid smoke applewood
  • 1 tbsp masala wine or sherry, white wine
  • 6 cups vegetable stock I used better than bouillon
  • 8 oz full fat coconut milk reserve 2 tbsp for garnish
  • 3 – 4 tbsp cooking oil avocado
  • 1 tsp salt or to taste
  • 1 tsp black pepper or to taste
  • 1 pinch sugar optional
  • 1 tbsp creamed coconut shaved optional
  • 2 tbsp parsley chopped

Instructions
 

  • Over a medium high heat add cooking oil to your soup pot. Immediately add all the mushrooms to the pot. Sprinkle with black pepper and stir well. As the mushrooms cook they will release their liquid. This is normal. Stir occasionally until all the liquid has evaporated. 5-7 minutes.
  • Let the mushrooms saute undisturbed for 2 minutes until they become caramelized and golden brown. Then turn them over and brown the other sides for another 2 minutes.
  • Add a pinch of salt and then the liquid smoke to the pot and stir well. Then add the masala wine, stir well and cook until all the alcohol has evaporated.
  • Reduce heat to medium, then to the pot add the thyme sprigs and chopped onions. Saute for 2 minutes.
  • Add the celery and saute for another 2 minutes stirring the pot frequently. Add the garlic and cook until it's fragrant. Cover with the lid nd reduce the heat to low and sweat the aromatics vegetables and mushrooms for 10 minutes.
  • Increase the heat to medium, then add the chopped carrots and tomatoes. Saute for 1 minute. Add the cubed butternut squash and stir well.
  • Increase heat slightly, then add the well drained wild mixed rice to the pot along with a pinch of salt and stir well. Toast the rice for 2 minutes, stirring frequently. This helps to develop the natural nutty flavor of the rice, which adds depth to the flavor profile of the soup.
  • Add the stock stir well scraping the bottom of the pot. Increase the heat to high and bring to a boil. Add habanero pepper, pinch of sugar if using and then cover the pot with the lid. Reduce heat to medium low and simmer for 15 minutes.
  • Add the green peas and creamed coconut shaving if using. Cover with the lid and continue to simmer for 10 minutes.
  • Add coconut milk and corn. Bring the pot back to a gentle boil. Cover with the lid and simmer for another 5 minutes.
  • Check for seasoning. Remove the bare stems of the sprigs of thyme
  • Garnish with a drizzle of coconut milk and parsley.

Video

Notes

Mushrooms
You can use any mushroom that you like.  The most important thing in this recipe is that you have enough mushrooms and that you caramelize them until they turn a golden brown.  When using oyster mushrooms tear them into large pieces otherwise they may disintegrate during the cooking process.
Rice
You can use any type of rice you like black, brown, white, red, pink, even green.   For the best results use a rice that has a natural fragrance like basmati, jasmine or forbidden rice.   
You can also substitute rice with barley.  Making it barley, mushroom and butternut squash soup. 
Coconut Milk Substitutions 
If you don’t like coconut milk, leave it out.  Or create a cashew nut or oat cream and add it during the last 5 minutes of cooking time.

Nutrition

Serving: 6servingsCalories: 582kcalCarbohydrates: 75gProtein: 15gFat: 29gSaturated Fat: 13gPolyunsaturated Fat: 10gMonounsaturated Fat: 4gTrans Fat: 1gSodium: 1374mgPotassium: 1401mgFiber: 10gSugar: 13gVitamin A: 20297IUVitamin C: 55mgCalcium: 129mgIron: 5mg
Tried this recipe?Let us know how it was!
Share

You may also like