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Instant Pot Creamy Vegan Wild Rice Soup

So good that even non-vegans will love it. You can use homemade vegetable stock or store bought. The wild rice and chickpeas make it a filling lunch or the starter for a larger meal. 

Course Soup
Cuisine American
Keyword chickpeas, vegan, vegetarian, wild rice
Servings 6 servings
Author Jane Bonacci & Sara De Leeuw



  • 2 tablespoons olive or vegetable oil 30 ml
  • 1 & 1/2 cups diced onion 240 grams
  • 3 cloves garlic minced
  • 1 cup diced carrot 130 grams (about 2 med-large)
  • 1 cup diced celery 120 grams (about 2 & 1/2 stalks)
  • 1 cup dried chickpeas, soaked for 4 hours or overnight & drained 230 grams Jane & Sara specify organic
  • 1 & 1/4 cups wild rice or wild rice blend 200 grams Jane & Sara specify organic
  • 1 bay leaf
  • 1 tablespoon fresh thyme leaves
  • 5 cups vegetable stock or water 1175 ml I used stock & think the soup needs flavor from the stock
  • kosher or sea salt & freshly ground pepper to taste

Cashew Cream (optional)

  • 1/2 cup raw cashews, soaked for 30-60 minutes in boiling water, then drained 55 grams See cashew cream tips above recipe
  • 1/2 cup fresh water (not the water the cashews soak in)



  1. Press sauté on the electric pressure cooker. Add the oil to the inner pot and when it is hot, add the onions. Stirring frequently, cook the onions until softened and translucent, about 4 minutes. Add the garlic and continue stirring. Cook for another 30 seconds, until fragrant.

  2. Stir in the carrots and celery. Cook them, stirring frequently until the vegetables are softened, about 4 minutes. 

    Adding carrots and celery to vegan creamy wild rice soup
  3. Add the drained chickpeas, wild rice, bay leaf, thyme, and vegetable stock. Stir well. Close and lock the lid, making sure the steam release handle is in the sealing position. Cook on high pressure for 25 minutes 

  4. When the soup is finished, release the pressure naturally. (See tips above recipe - this takes time, mine released in 26 minutes.) Turn the steam release handle to venting, releasing any remaining pressure. When the float drops, unlock the lid and open it carefully. Taste, then add salt & pepper, as desired. Serve immediately

Cashew Cream (optional)

  1. Start soaking the cashews before putting the soup together. While the soup cooks, make the cashew cream. Blend the soaked and drained cashews with the fresh water for several minutes until completely smooth. (See tips on cashew cream above recipe.) Set aside. 

  2. Either add cashew cream to the whole batch of soup (as Jane & Sara suggest) or allow each person to decide on whether to add a spoonful (and mix it in) to their portion.

Recipe Notes

If serving the soup later, consider removing some of the liquid or adding more vegetable stock when you reheat it. Otherwise, you may find that the rice and chickpeas soak up most of the liquid and the soup has become a (still great tasting) stew.