Chickpea & Wild Rice Soup

Chickpea & wild rice soup packed with garbanzo beans, wild rice, and savory herbs in a light broth. A classic soup staple for all year round!

It’s a good day, friends. 

Today I woke up early to make the trip to my local Giant pharmacy to get my first COVID vaccine. 

Other than a sore arm that smarts every time I lift my shoulder, I’m doing great, and I’m grateful. 

Grateful to have had the opportunity to receive something that a year ago was only a dream, a hope, a wish. 

I’m thankful for this protection for my health and the health of all those around me, along with the peace of mind it brings.

I’m starting to excitedly plan to see family and friends in a more intimate way after we’re fully vaccinated. 

The thought of enveloping my family and friends in a giant bear hug makes me outwardly squeal with anticipation. 

It’s going to be so good.

I want all of this for you, too, friend, and more. 

But until then, I’m going to gift you with a new soup recipe that’s sure to make you feel cozy and comforted in the mean time. 

This Chickpea & Wild Rice Soup is made in 1-pot in 30 minutes with garbanzo beans and real wild rice! 

This Is New the Classic

When I was a kid we always had Progresso Chicken & Wild Rice Soup in our cabinet. 

Did you have those blue pop top cans, too? 

My parents heated two cans up on Saturday afternoons for lunch when nothing else was prepared. 

My dad ladled out the warm salty broth bubbling with rice and chicken chunks and carrots.

Pro tip: Try dipping Saltine crackers in!

I’ve wanted to recreate my own version for a while now, using chickpeas instead of chicken! 

You will love this spin off the classic, made with good ole’ garbanzo beans, a low sodium broth, and tons of vegetables. 

This Chickpea & Wild Rice Soup is bound to be a new classic in your kitchen no matter the season. 

What You Need to Make It

Here’s what you need:

• avocado oil
• yellow onion, diced
• carrots, peeled and diced
• stalks celery (diced)
• sliced mushrooms
• Eden Foods Wild Rice
• garlic, minced
• thyme, stripped
• coconut aminos
• chickpeas, drained and rinsed
• vegetable broth
• Himalayan sea salt, to taste
• Black pepper, to taste

That’s it!

Why Make Homemade Soup

I love making my own soups because that way I have total control over the flavoring– this means adding more salt, garlic, pepper, and herbs to my liking!

I share my recommendations in the recipe but feel free to add more of your favorites. 

First, heat the avocado oil in a large stockpot over medium heat. 

Next, add in the chopped vegetables (onions, carrots, and celery) and sauté them with a pinch of Himalayan salt.

After sautéing the veg for 2-3 minutes, add in the mushrooms and an additional pinch of salt and sauté everything for another 2 to 3 minutes. 

Add in the garlic and sauté for a minute until it’s fragrant.

I used fresh garlic for this recipe but you could use powdered or granulated garlic instead, too! 

Stir in the thyme and sauté everything again for a minute then add in the coconut aminos and stir again. 

Stir, stir, stir. 

The pot should smell *amazing*. 

Try Wild Rice

In this recipe, I used Eden Foods Wild Rice.

This gluten-free whole grain is hand harvested by the Minnesota Leech Lake band of Ojibwe, Native Americans, by canoe!

In learning more about Eden Foods Wild Rice, I discovered that much of the wild rice sold isn’t authentic.

*True* wild rice is Native American hand harvested from the wild by canoe, and is wood fire parched!

The vast majority of today’s ‘wild rice’ is a hybrid and not at all wild. It’s cultivated, and machine harvested.

The blends are often dark black-brown in color, tough, hard to chew, take forever to cook (50-60 minutes), and have comparatively little taste.

Authentic wild harvested wild rice ranges in color, cooks in only 25 to 30 minutes, is light and fluffy, and has a rich and delicious flavor.

It’s harvested over time as the seeds mature at different times. Canoe harvesting ensures only the ripe rice is harvested!

Outside of its great flavor, and texture, this wild rice is rich in B3 and manganese and is a great source of fiber, B1, B2, magnesium, and zinc!

Eden Foods Wild Rice comes in a re-closable, protective, standing pouch for ease of storage. 

However, I used almost the full bag for this recipe!

How to Make It

Next, add in the wild rice, chickpeas, and vegetable broth and stir the pot to combine. 

Bring the mixture to a boil and then cover the pot with a lid and reduce the heat to medium-low.

Allow the soup to cook at a low simmer covered for about 30 minutes, or until the wild rice is cooked throughout.

I recommend stirring the pot occasionally to prevent the rice from sticking to the bottom!

Season the soup with Himalayan sea salt and black pepper, to taste. 

Divide the soup between bowls and serve warm. 

Store any leftovers in an airtight container in the refrigerator for up to one week.

How to Serve It

Enjoy this Chickpea & Wild Rice Soup as a cozy anytime classic soup that is both vegan and gluten-free. 

This soup is perfect enjoyed on its own, with crackers or crusty bread, or as a hearty side to a light meal.

I love mine served with a dollop of almond milk yogurt stirred in for extra creaminess.

The yogurt also does a great job of cooling down the piping hot broth so that the temperature is spoonable! 

Some other topping ideas are green onions, fresh herbs, or red pepper flakes. 

Try preparing this soup on Sunday and enjoy leftovers during the week for an easy lunch or dinner. 

Store the leftovers in an airtight container in the refrigerator for up to one week.

The soup can easily be reheated in the microwave or stovetop. 

It’s also a great alternative to chickpea noodle soup if you’re feeling under the weather. 

Enjoy!

If You Make a Pot of This Chickpea & Wild Rice Soup I’d Love to Hear What You Think!

Be sure to leave me a comment, rating, and review so I can use your feedback to create more yums. 

Give me a shout on Instagram and use #floraandvino to show me your creations.

Check out my Pinterest page to pin more recipes like this one to make later.

Want more classic soups packed with protein and veg?

Check out my Oil-Free Detox Zoodle Soup, 1-Pot Vegetable Minestrone, and Chunky Chickpea Noodle Soup.

Love this post and want more? Go to my homepage and subscribe to get updates delivered right to your inbox!

XO Lauren

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This post is brought to you by Eden Foods, but all words and eats are my own. Thanks for supporting the sponsors that keep me hungry!

Photography by Hot Pan Kitchen