Creamy coconut, tender mushrooms and nutty wild rice – together in one pot for the perfect, savory appetizer – Coconut Wild Rice and Mushroom Soup for pressure cooker, instant pot or stovetop.
Looking for a Thanksgiving appetizer recipe that doesn’t involve pumpkin? This super-easy wild rice soup is the perfect alternative.
Instant pot? Pressure cooker? Stove top? Which is the best way?
Truthfully, they’ll all work – this soup would even be great in a slow cooker/Crockpot. Me? I’m a fan of my pressure cooker. It doesn’t use electricity and cooks super-fast, the old-school way. The way my Nana used to cook.
The pressure cooker isn’t as scary as you think!
Pressure cookers aren't so scary any more. I've used both an Instant Pot and the old-school metal stovetop version. Both work great! It’s wonderful for cooking any grains or beans in bulk. In fact, the pressure cooker was PERFECT for this recipe. It cooked the wild rice in no time, the veggies were tender – without being overly cooked – and the coconut added a beautifully creamy, rich and dairy-free note to the recipe.
Three-bowl husband rating.
Sometimes my non-plant-based husband isn’t super excited about some of the recipes I create and test. I typically judge the family friendliness of my recipes by the number of times they go back for more. Me – I could eat the entire recipe in one sitting if I had room in my stomach. Husband – three bowls. Daughter – one bowl (not a huge mushroom fan and she was too busy toilet paper tube knitting to be as focused on my recipe as I’d like**. I declared the dinner table toilet-paper-tube-knitting free going forward.)
**Toilet Paper Tube Knitting Note: My daughter’s teacher provided all her students DIY toilet paper tube knitting looms and tasked them with making a long, snake-like knit tail that will apparently be infinitely long with a purpose that I’ve yet to discover. Google it. It’s pretty cool and will keep kids busy, electronics free, for a surprisingly long time.
May this be a three-bowl recipe for your family too.
Coconut Wild Rice and Mushroom Soup for Pressure Cooker, Instant Pot or Stove Top
Serves 10
Ingredients
5 celery stalks, chopped
1 small onion, chopped
2 large carrots, chopped
4 cloves garlic, minced
8 oz uncooked wild rice
1 pkg frozen, sliced shiitake mushrooms or 8 oz fresh mushrooms of choice
4 cups salt free or low sodium vegetable broth
6 cups water
1/4 cup liquid aminos or soy sauce
1 1/2 tsp poultry seasoning
1 1/2 tsp garlic powder
1 recipe Heart Healthy "Coconut Milk"*
Handful of fresh parsley, chopped
Salt and lots of fresh ground pepper, to taste
Heart Healthy "Coconut Milk"
2 cups plain non-dairy milk
1 tsp coconut extract
1/4 cup whole wheat or white whole wheat flour
Old-school Stovetop Pressure Cooker Instructions
Simmer Heart Healthy "Coconut Milk" in a small sauce pan until thickened.
Add all ingredients except coconut milk and parsley to a 6 qt pressure cooker; lock lid in place and bring to a boil with top jiggling over high heat; reduce heat to low simmer and cook for 30 minutes; remove from heat and allow pressure to naturally decrease for 10 minutes; vent the top to release any additional pressure and open lid.
Stir in coconut milk and parsley.
Notes
*You can sub two cups canned coconut milk for richer texture and flavor - but not heart healthy due to saturated fat
**For 6 qt Instant Pot, add all ingredients except coconut milk and parsley to Instant Pot, set to 45 minutes, manual, vent lid; stir in coconut milk and parsley.
**For a pot on the stove-top option for the soup; add all ingredients except coconut milk and parsley to a Dutch oven and cook to rice package directions. Veggies will naturally cook along with the rice; add coconut milk and parsley to finish.
By Dawn Hutchins
Nutrition Facts Coconut Wild Rice and Mushroom Soup for Pressure Cooker, Instant Pot or Stove Top
10 generous 1-cup servings
Amount Per Serving (Heart Healthy "Coconut Milk")
Calories 158
Total Fat 3.7g 5 %
Saturated Fat 0.3g ** 2 %
Sodium 482mg ** 21 %
Total Carbohydrate 25g ** 9 %
Dietary Fiber 3.5g ** 12 %
Sugar 3.4g **
Protein 7.2g 14 %
Vitamin D 0mcg ** 0 %
Calcium 36mg ** 3 %
Iron 1.3mg ** 7 %
Potassium 383mg ** 8 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.
Nutrition Facts Coconut Wild Rice and Mushroom Soup for Pressure Cooker, Instant Pot or Stove Top
10 generous 1-cup servings
Amount Per Serving (light coconut milk / full fat coconut milk)
Calories 77.8/132.4
Total Fat 3.2 g / 8.7 g
Saturated Fat 2.5 g / 7.3 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 437.0 mg
Potassium 221.1 mg
Total Carbohydrate 10.9 g / 12.1 g
Dietary Fiber 1.7 g
Sugars 2.7 g / 3.3
Protein 3.2 g
Vitamin A 39.5 %
Vitamin B-12 0.1 %
Vitamin B-6 5.9 %
Vitamin C 7.1 %
Vitamin D 2.7 %
Vitamin E 1.3 %
Calcium 2.2 %
Copper 4.9 %
Folate 5.3 %
Iron 4.4 %
Magnesium 3.7 %
Manganese 7.8 %
Niacin 5.5 %
Pantothenic Acid 3.6 %
Phosphorus 4.8 %
Riboflavin 6.1 %
Selenium 2.8 %
Thiamin 3.6 %
Zinc 3.2 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
