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+ servings
Vegan wild rice soup with jackfruit

Get the Recipe: Vegan Wild Rice Soup With Jackfruit

Creamy vegan wild rice soup with jackfruit! Thick, filling and satisfying, this soup is made with no dairy, no nuts, and no coconut milk, making it a super easy dinner that's lower in fat. Gluten-free and oil-free. 


For the soup

  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 large carrot, peeled and chopped
  • 1 medium red bell pepper, chopped
  • 2 ribs celery, chopped
  • 1 1/2 cups button mushrooms, chopped
  • 1 can jackfruit, (400g) drained and rinsed
  • 1 tsp cumin
  • 1 tsp onion granules
  • 1 cup wild rice, uncooked
  • 1 large sweet potato, (around 1lb/500g)
  • 5 cups vegetable stock, (vegetable broth)
  • 3 tbsp tamari
  • 2 cups kale, de-stemmed and chopped
  • salt, to taste

For the cream

  • 2 1/4 cups plant based milk, unsweetened
  • 1/2 cup buckwheat flour


  • Non-stick saucepan
  • Non-stick frying pan
  • Whisk


  • Sauté the onion and the garlic in a non-stick saucepan for around 3-4 minutes, until fragrant.
  • Add the carrots, red bell pepper, celery and mushrooms. Continue to sauté, adding a splash of water if necessary, for a further 3-4 minutes, until the vegetables soften.
  • Add the jackfruit, cumin and onion granules, stirring for 2 minutes to coat.
  • Add the wild rice and the sweet potato, also pouring in the vegetable stock. Bring to a boil, then simmer uncovered over a medium heat for around 45 minutes, until the rice is tender. Add more vegetable stock if necessary.
  • Around 10 minutes before the end of the cooking process, prepare the cream. Add the flour and around 1/4 cup of the plant based milk to a non-stick frying pan and stir for a minute to combine. Then, pour in the rest of the milk and whisk until the cream thickens. This should take around 5 minutes.
  • Transfer the cream to the saucepan and stir it in to combine together with the tamari and kale. Continue stirring until the kale wilts. Season to taste with more salt if necessary before serving.


Calories: 247kcal, Carbohydrates: 50g, Protein: 10g, Fat: 2g, Saturated Fat: 1g, Sodium: 1473mg, Potassium: 715mg, Fiber: 6g, Sugar: 8g, Vitamin A: 13373IU, Vitamin C: 57mg, Calcium: 193mg, Iron: 2mg