Creamy Vegan Wild Rice and Veggie Soup (Low FODMAP)

10 Minutes prep • 35 Minutes cook • Low FODMAP • Lactose-free • Gluten-free • Vegan • Serves 4 • Ok to make ahead: Steps 1-5

I used to be one of those people who saw “vegan” and thought “No way, that’s going to be terrible.” Well, that is no longer the case and now that I have embraced a plant-forward approach to much of my cooking, I have started developing vegetarian and vegan recipes worthy of the IBS Game Changer name! This soup is no exception. Super flavorful, creamy, and hearty without any animal products at all! And this soup has 15 different plants in it as written, and you could even throw a few more in there for good measure if you like. I hope you try it and you love it as much as I do.

Ingredients: Creamy Base

1 cup full-fat (unsweetened) coconut milk

1/3 cup activated (aka sprouted) cashews (no more than 40 nuts)

2 tablespoons white miso paste

2 teaspoons Dijon mustard

Ingredients: Soup

2 tablespoons garlic-infused olive oil

1 bunch green onions, green part only, chopped

1 celery stalk, chopped

1 large carrot, chopped

8 ounces oyster mushrooms, chopped

7 ounces (about 1/2 block) Firm Tofu, cubed (optional)

1 teaspoon Kosher salt

1 tablespoon dry rosemary

1 tablespoon dry thyme

1 cup canned cannellini beans, drained and rinsed

1/4 teaspoon black pepper

4 cups water

1 cup raw wild rice blend (about 2 cups cooked)

3 tablespoons fresh lemon juice

1 tablespoon gluten-free soy sauce

4 cups chopped baby spinach, long stems removed (or you can use kale if you prefer)

Red pepper flakes for serving, optional

Directions

(1) Prepare: Cook the rice per package instructions. Chop the green onion greens, celery, carrot, and mushrooms. Drain the tofu (if using).

(2) Make the creamy base: Place the coconut milk, cashews, miso paste, and Dijon mustard in a blender or mini food processor and process until smooth. Set aside.

(3) Saute the vegetables: Heat the garlic-infused olive oil in a medium-large Dutch oven or soup pot over medium heat. Add the green onion greens, celery, carrot, mushrooms, and salt. Stir to combine. Cook, stirring occasionally, until the mushrooms are tender, about 8 to 10 minutes.

(4) Make the soup: Add the rosemary and thyme to the pan and let sizzle for about 30 seconds. Then add the cannellini beans, black pepper, and water. Stir again. Cover and simmer for 20 minutes.

(5) Finish: Stir in the creamy base, cooked rice, 3 tablespoons lemon juice, and spinach. Add the cubed tofu (if using). Simmer over low heat until the spinach (or kale) is wilted, about 2 - 5 minutes. Add additional seasoning to taste.

(6) Plate and Serve: Serve with more lemon juice, parsley, and a sprinkle of red pepper flakes, if you like.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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