Cozy Harvest Wild Rice Soup

on Sep 05 2025

This soup is hearty, fragrant, and packed with brain-nourishing nutrition.  Enjoy it as is, or make it more filling by adding your favorite protein like diced chicken, and pairing it with a crisp green salad or a slice of crusty whole-grain bread.  Perfect for the cooler fall and winter months ahead, it’s a cozy way to fuel both body and brain. 

Every bite of this meal brings brain nourishment.  White onion delivers quercetin, a flavonoid linked to reduced inflammation and stronger memory.  Sweet potato adds carotenoids like lutein and zeaxanthin, which protect against oxidative stress in the brain and help support vision health.  Kale provides kaempferol, known for supporting healthy brain cell function.  And extra virgin olive oil brings polyphenols like oleuropein and hydroxytyrosol, powerful antioxidants that guard against oxidative stress, inflammation, and chronic disease.  Together, these foods nourish your brain from multiple pathways, creating a meal that’s as protective as it is flavorful.

Cozy Harvest Wild Rice Soup

Laura Morris CPT and Jennifer Ventrelle RD

Servings

6

Prep Time

15 minutes

Cuisine

Mediterranean Diet, MIND Diet

Category

Lunch, Dinner

Cozy Harvest Wild Rice Soup

Ingredients

  • 2 tablespoons EVOO 
  • 1 small white onion, peeled and diced 
  • 4 cloves garlic, peeled and chopped 
  • 2 medium carrots, diced 
  • 2 ribs celery, diced 
  • 1 large sweet potato, peeled and diced 
  • 8 ounces baby bella or shitake mushrooms, sliced 
  • 1 cup uncooked wild rice (or sub whatever grain you have on hand) 
  • 1 tablespoon Old Bay Seasoning 
  • 6 cups low-sodium vegetable stock 
  • 1 bay leaf 
  • 1-15 ounce can light coconut milk 
  • 2 cups finely chopped and de-stemmed kale, such as curly kale or lacinato kale 

Directions

  1. Using a large heavy bottom pot, heat the EVOO over medium high-heat. Add onions and saute for about 5 minutes, stirring occasionally, until translucent.

  2. Stir in the garlic and cook 1-2 minutes, until fragrant.

  3. Stir in carrots, celery, sweet potatoes, mushrooms, wild rice, and Old Bay Seasoning. Saute for 2-3 minutes.

  4. Add in stock and bay leaf. Bring to a simmer, reduce heat to medium-low, cover and simmer for about 30 minutes until rice is tender.

  5. Reduce heat to low and add coconut milk and kale to the soup, gently stir until combined. Taste and season with salt and pepper if needed.

  6. Serve immediately or let fully cool and store in the refrigerator for up to 7 days or freezer for up to 3 months.
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