Pressure Cooker Wild Rice & Mushroom Soup
As we transition to spring, the weather can be volatile - sometimes like a warm hug, and sometimes like a cold shower. When the need for a warm and nurturing recipe arises, try this wild rice and mushroom soup recipe. It is the perfect way to help you welcome this spring season.
Although mushrooms are most often a fall seasonal staple, you can find them from commercial growers most of the year. They add a rich, earthy flavour to this nourishing soup and they are a great source of nutrients like B vitamins, selenium, and vitamin D.
Wild rice is an incredibly nutritious grain that is higher in protein and fibre than white rice, making it a great option for those seeking a more balanced and wholesome diet. This recipe is a delicious, nutritious, and satisfying meal that will leave you feeling energized and nourished.
What you’ll love about this recipe:
The combination of wild rice and mushrooms creates a unique, earthy flavour that will satisfy your taste buds and leave you feeling nourished.
This soup is easy to make and can be prepared in advance, making it a great option for busy weeknights or as a meal prep option.
With its high nutrient density and balance of protein and fibre, this soup is a healthy and satisfying option that will keep you feeling full and energized throughout the day.
Ingredient Highlights:
Mushrooms. Mushrooms are high in antioxidants which help protect against inflammation and cell damage. They contain beta-glucans which can help support the immune system. They are a good source of B vitamins which are important for energy production and healthy brain function. Mushrooms contain choline which is important for brain and nerve function.
Wild rice. Wild rice is actually a semi-aquatic grass that grows in water and is native to Canada. Wild rice is high in fibre which promotes good digestion and regularity. It is slightly higher in protein than most whole grains and is a good source of fibre, folate, manganese, phosphorus, and magnesium which are important for bone health and energy production. It also contains antioxidants which can help protect against chronic diseases.
Chickpeas. Chickpeas, also called garbanzo beans, are one of the oldest consumed crops in the world. Chickpeas are a type of legume, a member of the pea family, and technically a seed pod. They help increase satiety, improve digestion, help stabilize blood sugar levels, and increase protection against metabolic syndrome and heart disease. Chickpeas belong to the high-fibre group of foods called legumes (or pulses). Compared to other legumes, they have the second highest antioxidant content (lentils come in number 1).
Pressure Cooker Wild Rice & Mushroom Soup
Prep time: 30 minutes
Cook time: 45 minutes
Total time: 75 minutes
Servings: 6 people
INGREDIENTS
3 Carrots (medium, peeled and chopped)
5 stalks Celery (chopped)
1 Yellow onion (medium, chopped)
1 cup Wild rice (rinsed)
5 cups Mushrooms (sliced)
2 cups Chickpeas (cooked)
6 cups Vegetable broth
1 tbsp Seasoning (poultry or italian)
½ cup All purpose gluten-free flour (optional)
Sea salt & pepper (to taste)
DIRECTIONS
Pressure Cooker: In your pressure cooker, combine the carrots, celery, onion, wild rice, mushrooms, chickpeas, broth and poultry seasoning. Stir to mix.
Bring to pressure and cook for 15 minutes. Allow for a natural release for 15 minutes, then release manually and remove the lid.
If you like your soups thick, bring to a simmer (if you are using an electric pressure cooker, change the setting to saute) and add the gluten-free flour. Simmer for 5 to 10 minutes, or until thickened. Add salt and pepper to taste.
Slow Cooker: In your slow cooker, combine the carrots, celery, onion, wild rice, mushrooms, chickpeas, broth and poultry seasoning. Stir to mix.
Turn the cooker on High for four hours and add 1.5 cups of water.
If you want the soup to be thicker, mix the flour with enough water to make a slurry and add to the soup. Continue cooking until soup thickens.
Notes:
Leftovers. Can be stored in the fridge for 4 days, or frozen for up to 2 months.
Mushroom Lover? Up the mushroom flavour by adding dried mushrooms.
Krista
xo