Immune-Boosting Creamy Vegan Parsnip & Wild Rice Soup

Don’t you just love it when a meal is a delicious treat, while also working to boost your energy, health, and load you up on all essential nutrients that you need? By the way, The Complete Vegan Recipe Solution features 145 vegan recipes that do exactly that.

This nourishing, filling, and absolutely lip-smacking wild rice soup is something to get excited about! It is chock-full of important, nourishing elements like Zinc, Vitamin C, and fiber. Zinc is often an undervalued mineral, which actually assists with many important functions including healthy skin and nails, eye-sight, immune functions and even more! Zinc deficiencies can be very harmful to your health if developed.

This tasty soup is one way to get a good intake of this essential mineral in a delicious, satisfying way!

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  • 50g (1 3/4oz) wild rice
  • 50g (1 3/4oz) margarine
  • 1 onion, chopped
  • 1 garlic clove, crushed
  • 450g (1 lb) parsnips, diced 1/2 tsp turmeric
  • 2 tbsp curry powder
  • 1.5 litres (2 3/4pints) vegetable stock
  • 1 green apple, peeled and diced
  • 1/2 cup chopped tofu
  • 1/2 cup chopped red pepper
  • 125ml (4oz) unsweetened coconut milk
  • 2 tbsp chopped fresh coriander(cilantro) leaves
  • Salt and freshly ground pepper

Also check out this Decadent Carrot, Apple and Cashew Vegan Cream Soup 


Place the wild rice in large pan. Add 450ml (16oz) of water, or enough to cover the rice, bring to the boil, reduce the heat and simmer for 30-40 minutes until the rice is tender. Drain.

Heat the margarine in a separate pan. Add the onion and garlic and fry over a low heat for 5 minutes until soft. Add the parsnips, turmeric and curry powder and cook for a further 2-3 minutes to allow the spices to release their fragrances.

Pour in the stock and add the diced apple. Stir well, then simmer for 40 minutes until the parsnips are tender.

Puree the ingredients until smooth in a blender or food processor. Strain through a coarse strainer or sieve and season to taste. Return the soup to the pan and stir in the coconut milk, reserving 4 tbsp. Bring almost to a boiling point, remove from the heat and stir in the wild rice, coriander, and the sauteed tofu+red pepper. Serve with a swirl of reserved coconut milk.

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