Soup season is year-round for me but you’re going to really want to try this vegetable rice soup recipe when it’s cold outside. Not only is it warming but it’s full of fiber with one serving having 10 grams of fiber. 

a bowl of cannellini beans, three green peas, a white button mushroom, and wild rice

Your gut-healthy ingredients

One of the best things about this recipe is the wide variety of veggies (and variety is key to good gut health). Since there are so many gut-healthy ingredients in this recipe, we’re going to focus on just a few of the standouts.

Mushrooms

Mushrooms in your soup are not only delicious, they can be good for your gut. 

Mushrooms are a source of beta-glucan which is a type of fiber that is food for your gut bacteria that in turn could increase beneficial gut bacteria (1). White button mushrooms (which are used for the soup) have been found to increase short-chain fatty acids, which is a beneficial compound that helps your gut barrier and so much more (2).

Wild Rice

Did you know that wild rice is actually grass? 

Wild rice has a chewy, nutty flavor and is perfect in soups. A cup of cooked wild rice has 3 grams of fiber and is also a source of folate, a critical B vitamin (3). Folate is important for cellular health and it’s thought a deficiency could impact the gut lining (4).

Cannellini Beans

Beans are one of the best gut health foods to keep on hand.

Beans have been found to have prebiotic potential because they are a source of resistant starch (5). Resistant starch acts similar to how fiber works in your gut; it resists being broken down and can be fermented by gut bacteria and produces short-chain fatty acids. 

Those short-chain fatty acids produced from resistant starch are thought to help improve aspects of your appetite such as helping you stay full and satisfied (6).

Green Peas

Peas are also part of the legume family, just like beans, so a lot of bean benefits can extend to peas.

Green peas are also a source of protein with ½ cup of green peas having 4 g of protein (7). So even though there isn’t meat in this soup you will still get a good amount of protein.

What you need

The equipment for this recipe is pretty simple. 

You’ll need a pot to make your soup and a good quality knife and cutting board. The hardest part about this recipe is the chopping of the veggies and once you get that done you’re good to go.

all the the vegetable rice soup ingredients laid flat on a table

How to make 

To start you will sauté onions, carrots, and celery (this is called mirepoix) and it will serve as the flavor base for your soup. The garlic and mushrooms get added into the mix after and you’ll cook for a few minutes. 

Once those veggies are soft you will add the wild rice, seasonings, and chicken stock. You’ll know when the wild rice is done cooking because it will flower open and be soft (this takes around 40 minutes).

After that, you’ll make a bean puree with the cannellini beans which gives a creamy texture to the soup. Then you’ll toss in the remaining veggies and cook the soup for 10 more minutes.

When the soup is done, take it off the heat and add the lemon juice. Parmesan cheese is an optional garnish but is a beautiful addition.

References

  1. Zhao J, Hu Y, Qian C, Hussain M, Liu S, Zhang A, He R, Sun P. The Interaction between Mushroom Polysaccharides and Gut Microbiota and Their Effect on Human Health: A Review. Biology (Basel). 2023 Jan 12;12(1):122. doi: 10.3390/biology12010122. PMID: 36671814; PMCID: PMC9856211.
  2. Zhao Q, Jiang Y, Zhao Q, Patrick Manzi H, Su L, Liu D, Huang X, Long D, Tang Z, Zhang Y. The benefits of edible mushroom polysaccharides for health and their influence on gut microbiota: a review. Front Nutr. 2023 Jul 6;10:1213010. doi: 10.3389/fnut.2023.1213010. PMID: 37485384; PMCID: PMC10358859.
  3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  4. Hossain KS, Amarasena S, Mayengbam S. B Vitamins and Their Roles in Gut Health. Microorganisms. 2022 Jun 7;10(6):1168. doi: 10.3390/microorganisms10061168. PMID: 35744686; PMCID: PMC9227236.
  5. Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R. Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health. Nutrients. 2022 Apr 21;14(9):1726. doi: 10.3390/nu14091726. PMID: 35565693; PMCID: PMC9100130.
  6. John HS, Doucet É, Power KA. Dietary pulses as a means to improve the gut microbiome, inflammation, and appetite control in obesity. Obes Rev. 2023 Sep;24(9):e13598. doi: 10.1111/obr.13598. Epub 2023 Jul 3. PMID: 37395146.
  7. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/nutrients

vegetable rice soup in an orange pot. in the background is spinach and a green towel.

Vegetable Rice Soup

Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings 5
Calories 290 kcal

Ingredients
  

  • 1 tbsp olive oil
  • 1 ea large yellow onion, diced
  • 2 ea carrots, diced
  • 4 ea celery stalks, diced
  • 2 ea garlic cloves, minced
  • 8 ounces white button mushrooms, sliced
  • 1 cup wild rice
  • 1 tsp sea salt
  • ½ tsp ground black pepper
  • 1 ea bay leaf
  • 1 tsp dried parsley
  • 3 ea fresh thyme sprigs
  • 6 cups low-sodium chicken stock 
  • 1 15-ounce can cannellini beans, drained and rinsed
  • 1 cup frozen green peas
  • 1 cup fresh spinach, chopped (1 big handful)
  • 1 tbsp lemon juice
  • grated parmesan cheese for serving, optional

Instructions
 

  • Heat olive oil in a large pot set over medium-high heat. Add onion, carrots, and celery and saute until the onion starts turning translucent, about 3 minutes.
  • Add garlic and mushrooms to the pot. Saute until mushrooms begin to soften, about 3 minutes.
  • Add wild rice, salt, ground black pepper, bay leaf, dried parsley, and thyme sprigs to the pot. Stir to combine.
  • Pour chicken stock into the pot. Bring the mixture to a boil, then cover and reduce heat to medium-low. Simmer, stirring occasionally, until rice is tender, about 40 minutes.
  • Uncover the pot. Discard the bay leaf and stems from the thyme sprigs. Use a ladle to transfer ½ cup of hot broth to a blender. Add the cannellini beans to the blender and process until smooth. Stir the pureed bean and broth mixture back into the soup.
  • Reduce heat to low. Stir in the peas and spinach and heat uncovered until soup begins to thicken, about 10 minutes.
  • Remove the soup from the heat. Stir in the lemon juice. Ladle into bowls and serve with chopped fresh parsley and grated parmesan cheese for topping, if desired.

Notes

To make this soup vegetarian or vegan, substitute vegetable stock for chicken stock and omit the parmesan topping.

Nutrition

Calories: 290kcalCarbohydrates: 54gProtein: 9gFat: 4gSaturated Fat: 1gSodium: 674mgFiber: 10gSugar: 5g
Tried this recipe?Let us know how it was!