This delicious vegetarian Mushroom and Wild Rice Soup contains 19 grams of protein per bowl, and if you add 4 ounces of chicken it jumps to 54 grams! Super cozy and satisfying, this comforting and healthy mushroom soup will be on repeat at our house for the next few months at least. Keto friendly substitutions and nutrition information included in the recipe card below.
As the chilly weather rolls in, there’s nothing quite like a warm bowl of soup to comfort the soul and nourish the body. Enter this high protein mushroom and wild rice soup – a super hearty and delicious vegetarian soup that not only warms you up, but also packs a powerful nutritional punch!
Mushrooms can be a polarizing ingredient because people either love them or hate them. A common reason that people find them offensive is the texture, so with most of the mushrooms in this soup blended in, it might get even get past a non-mushroom lover.
If you do already love mushrooms, then you are really in for a treat!
Not just delicious to those of us that love them, these little fungi are also a powerhouse of health benefits. Packed with vitamins, minerals, and antioxidants, mushrooms have long been celebrated for their immune-boosting and anti-inflammatory properties.
Varieties like shiitake, cremini, and portobello are not only delicious, but also rich in nutrients such as B vitamins, selenium, and copper.
Another compelling reason to include mushrooms in your diet is their significant protein content, especially if you are not a meat eater. They provide essential amino acids that support muscle health and overall well-being.
Combined with the wild rice and white beans, this mushroom soup is not only protein rich, but also contains a respectable amount of fiber. And if you’re over 50 like me (I mean, just barely ok?), then you know that protein and fiber are two of your dietary besties moving forward.
So to elevate the protein content in this healthy mushroom and wild rice soup even further, I’ve added lowfat cottage cheese (my favorite is Good Culture), which gives it a rich, creamy texture without adding a lot of extra fat.
And if you aren’t vegetarian and want to increase your protein even more, you can add 4 ounces of cooked chicken breast to this mushroom soup, which brings the total protein per serving to a whopping 54 grams!
This mushroom and wild rice soup isn’t just healthy though, it’s also insanely tasty and comforting – rich in flavor, creamy in texture, and loaded with wholesome ingredients.
It’s not just a meal; it’s an experience—one that envelops you in warmth while giving your body everything it needs to stay healthy. And I don’t know about you, but during cold and flu season I’ll take all the immunity boosting help I can get!
Nothing beats coming home to homemade soup on a chilly day, and this mushroom and wild rice soup is one you can be extra excited about. I can NOT wait for you to make it and report back!
Mushroom and Wild Rice Soup – High Protein, Vegetarian
Total Time: 1 hour 30 minutes
Yield: 5 servings 1x
Diet: Gluten Free
Description
A high protein mushroom and wild rice soup that is super cozy and delicious! Vegetarian and gluten free. Keto friendly if you omit the beans and rice, check the note below for nutrition info with those changes.
Ingredients
Units
Scale
- 3 tablespoons butter
- 1 cup chopped onion
- 1 teaspoon chopped garlic
- 8 ounces sliced baby bella mushrooms
- 1 cup thinly sliced shitake mushroom caps, tough stems removed
- 1 teaspoon coarse kosher salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon dried tarragon
- 2 tablespoons sherry (optional)
- 6 cups vegetable broth or chicken stock
- 1 1/2 cups lowfat cottage cheese
- 2/3 cup wild rice, uncooked
- 1 tablespoon fresh thyme leaves
- 1 (15 oz) can Great Northern Beans, drained
- 1/4 cup chopped fresh parsley
Instructions
- Melt the butter over medium heat in a large saucepan.
- Add the onion, garlic, baby bella mushrooms, 1/2 cup of the shitake mushrooms (reserve the other half for later) salt, pepper, and tarragon to the pot.
- Cook, stirring occasionally, for 10 – 12 minutes, or until the onions are golden and the mushrooms are completely soft.
- Add the sherry, stir and cook for 2 minutes.
- Add the vegetable broth and simmer for 10 minutes.
- Stir in the cottage cheese and remove from the heat.
- Use an immersion blender to blend the soup in the pot. Alternatively you can transfer the hot soup to a traditional blender, blend it, and return the blended mixture to the pot.
- Add the wild rice, remaining shitake mushrooms, and fresh thyme leaves to the pot and stir.
- Cover and simmer on low heat, stirring occasionally for 30 minutes.
- Add the beans to the pot and stir.
- Cover and continue to cook for another 20 minutes.
- Stir in the parsley and serve warm.
Notes
To make this lower in carbs you can omit the rice and beans. Nutrition information without rice and beans = 183 calories, 9g fat, 7g carbs, 2g fiber, 12g protein.
- Prep Time: 15 minutes
- Cook Time: 75 minutes
- Category: soup
- Method: stovetop
- Cuisine: american
Nutrition
- Serving Size: 2 cups
- Calories: 318
- Fat: 9g
- Carbohydrates: 38g
- Fiber: 6g
- Protein: 19g
