What’s not to love about this Instant Pot vegan wild rice soup? It’s made with mushrooms and vegan sausage, and has a delicious tarragon-infused clear broth. This is one of those plant based Instant Pot recipes that my family thoroughly enjoys – and I’m sure yours will too!
This vegan soup recipe is dairy free, meat free, nut free, gluten free if made with gluten free vegan sausage.
I’ve been making this vegan wild rice soup for years. Recently I adapted it for the Instant Pot, and knew that I had to share it here on the blog.
Most people are familiar with the traditional creamy version of the wild rice mushroom soup. However, I’ve always been a fan of clear broth soups.
That’s why I decided to try making my wild rice and mushroom soup without adding cream or blending some of the ingredients. I also added white beans, red lentils, potatoes, and vegan sausage.
To bring all flavors together, I used a generous sprinkling of dried tarragon in the broth. The result? A deliciously chunky, wholesome plant based soup with a clear broth that gets a nice flavor boost from tarragon and sausage.
Even my toddler enjoys this soup – she usually fishes out and eats all sausage and potatoes, then dives in with a spoon. By the way, check out 15 kid friendly vegan recipes from the blog that she loves!
My vegan wild rice soup isn’t blended, so you don’t need any additional equipment besides an Instant Pot – or a regular heavy-bottomed soup pot if you’re making it on stovetop. See stovetop cooking directions below.
With its hearty plant based ingredients and chunky texture, this Instant Pot Instant Pot vegan wild rice soup makes a complete meal. Yay – no need to cook anything else for dinner!
If you aren’t very familiar with cooking in an Instant Pot, check out my 5-step guide to using the Instant Pot for beginners.
Other popular vegan Instant Pot recipes from the blog:
What Kind of Wild Rice Do I Use in This Vegan Soup?
I prefer using a wild rice blend like the gluten free variety from Lundberg – see it on Amazon. Making my vegan wild rice soup with a rice blend is cheaper than with pure wild rice, plus other types of rice in the mix add a boost of flavor and texture.
A lot of grocery stores offer wild rice blends, either prepackaged or in bulk. Feel free to use any of those, but if you need to make your soup gluten free, check the ingredients as some blends will have gluten-containing grains added.
What Kind of Vegan Sausage Do I Use in the Instant Pot Vegan Wild Rice Soup ?
I’ve made this Instant Pot soup with Field Roast vegan Italian sausage countless times. It has a meaty texture, doesn’t break down in the soup easily, and adds a nice savory flavor.
However, Field Roast sausages aren’t gluten free. If this is a concern for you, try Beyond Sausage, either Sweet or Hot Italian.
Both Field Roast and Beyond Sausage are soy free.
Cooking tips: Cook the sausages in the bowl of your Instant Pot on Saute function, then remove them and continue with the rest of the soup. Alternatively (my preferred method), cook them in a separate small pan on stovetop while the soup is going through the pressure phase.
See more detailed instructions in the recipe card below.
How Can I Make This Soup Gluten Free?
Here’s what you need to watch out for to make sure there’s no gluten in your Instant Pot vegan wild rice mushroom soup:
- – Use Beyond Sausage (Sweet or Hot Italian) instead of Field Roast. Alternatively, you can skip the sausage completely – this soup has lots of flavor even without it.
- – When buying wild rice blend, check the ingredients. Some blends may have gluten-containing grains like barley, farro, etc.
- – Check the ingredients of your veggie broth base if using (it’s an optional ingredient). If you’re making your veggie broth with Better Than Bouillon vegetable stock base, be aware that while ingredients with gluten aren’t listed on the jar, the manufacturer doesn’t specifically state that it’s gluten free.
Can I Make Vegan Wild Rice Soup without an Instant Pot?
Certainly! My vegan wild rice soup with mushrooms and sausage comes out just as good on the stovetop as it does in the pressure cooker.
Saute chopped onions, carrots, celery and garlic in a little oil (grapeseed, avocado, or light olive oil will work) or veggie broth until the vegetables soften. See the ingredient amounts in the recipe card below.
Add dried thyme, tarragon, paprika and a pinch cayenne pepper. Mix well and let the spices toast a bit.
Add rinsed and drained wild rice blend, red lentils, sliced crimini mushrooms, and veggie broth/water. Bring to a boil. Cook for 5 minutes, then add chopped potatoes and salt and pepper. Bring to a boil again, and let simmer for 12-15 minutes, or until the potatoes are tender.
Meanwhile, cook the sausage.
If using Field Roast sausages: remove casings, cut each sausage in half lengthwise, then chop into 1/4 inch-thick half-moons. Saute chopped sausage pieces in a preheated pan in 1 Tbsp of oil until browned, about 3 min (you can also skip oil and cook them dry). Remove from pot, set aside.
If using Beyond Sausage: Saute the sausages whole, without cutting, in a preheated pan, turning often, until cooked through, about 5-7 min. Remove from the pan, cut each sausage in half lengthwise, then chop into 1/4 inch-thick half-moons. Set aside.
Once the potatoes can be easily pierced with a fork, add the chopped sausage and rinsed and drained white beans (cannellini and great Northern beans both work well here). Cook for another minute, mix in chopped parsley (optional), then take off the stove.
Let the soup stand 10 minutes to get the flavors to blend, then serve.
If you’ve tried this recipe, I’d love to hear how it turned out! Give it a star rating below, pin it to Pinterest, tag @vegan_runner_eats on Instagram, or leave a comment.
- 2 vegan sausages (see note*)
- 1 medium yellow onion, chopped
- 2 medium carrots, chopped
- 2 celery stalks, chopped
- 3 garlic cloves, finely minced
- 1/2 cup wild rice blend like this gluten-free wild rice by Lundberg
- 1/2 cup dried red lentils
- 2 cups sliced crimini mushrooms
- 3 medium Yukon Gold potatoes, peeled and chopped into 1 inch chunks
- 1 can white cannellini beans
- 8 cups water or low sodium vegetable broth
- 1/2 cup loosely packed chopped fresh parsley (optional)
- Salt, pepper to taste
- 2 Tbsp grapeseed oil, plus more if needed (see note** for oil free cooking tips)
- 1 Tbsp dried tarragon
- 1 tsp dried thyme
- 1 tsp sweet paprika
- Pinch cayenne pepper
- Press Saute button on your Instant Pot.
- If using Field Roast sausages: remove casings, cut each sausage in half lengthwise, then chop into 1/4 inch-thick half-moons. Saute chopped sausage pieces in the pre-heated bowl of your Instant Pot in 1 Tbsp of oil** until browned, about 3 min. Remove from pot, set aside.
- If using Beyond Sausage: Saute the sausages whole, without cutting, until cooked through, about 5-7 min. Remove from pot, cut each sausage in half lengthwise, then chop into 1/4 inch-thick half-moons. Set aside.
- Add remaining 1-2 Tbsp of oil** to the bowl of the Instant Pot. Saute chopped onion, carrots, celery and garlic until soft, about 4-5 min. Add spices.
- Add wild rice blend, red lentils, sliced mushrooms, chopped potatoes, and 6 cups of water or veggie broth. Press Cancel.
- Lock the lid in place, making sure that the vent lever is set to pressure. Press Manual and set the pressure timer for 4 minutes. Once the time is up and your Instant Pot beeps, do the 10-minute natural release opening: let the timer reach 10 minutes, then press Cancel, and turn the pressure knob to release steam - be careful not to burn yourself with the steam! Once all steam is out and the metal pin on top of the lid drops, open the lid.
- Press Saute button. Add 1-2 remaining cups of water or broth along with white beans, sauteed sausage, and salt and pepper to taste.
- Let the soup come to a boil, then press Cancel. Taste and adjust the seasoning. Mix in fresh parsley if using. Enjoy!
*I use Field Roast Italian sausage, but it's not gluten free. If you need this soup to be gluten free, please use gluten free vegan sausage like Beyond Sausage.
** To make this soup without added oil, saute the sausages dry, watching carefully to prevent burning. When sauteing vegetables in step 4, use 2-3 Tbsp of water or vegetable broth instead of oil.
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Serving Size:1 bowl
Amount Per Serving: Calories: 351Total Fat: 12gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 14mgCarbohydrates: 50gFiber: 8gSugar: 4gProtein: 14g
Please note that the provided nutritional information data is approximate.
I hope that my vegan wild rice and mushroom soup with sausage gets in the regular rotation of your favorite plant based Instant Pot recipes!
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