Entree: Cauliflower & Wild Rice Soup

Entree: Cauliflower & Wild Rice Soup

Makes ~ 3 servings


  • ½ cup wild rice
  • 2 cups water
  • 1 ¼ cup yellow onion, chopped
  • 1 ¼ cup sweet potato, cubed
  • 1 cup cauliflower, cut into bite size florets
  • 1 cup carrots, cut into ¼ inch rounds
  • 2 cup vegetable stock, divided
  • 5 sprigs thyme
  • 5 Tbsp olive oil, divided
  • 3 Tbsp all-purpose flour
  • Parsley for garnish (optional)


For the wild rice:

Choose which ever method you prefer, stove top, baking, Instapot, etc.

You can find these cooking methods on our blog page:)


For the soup:

  1. Preheat the oven to 400 degrees Fahrenheit. Toss the cauliflower florets in 1 tablespoon olive oil and salt and pepper to taste. Place on one side of a baking sheet.
  2. Repeat the same process with the sweet potatoes. Bake cauliflower and sweet potatoes for 25-30 minutes, tossing halfway.
  3. Meanwhile, place 1 tsp olive oil in a skillet over medium heat. Add chopped onions and sweat for 2 minutes. Add the carrot rounds, thyme and 1 cup of stock. Bring to a boil and reduce to a simmer, allow to steep for 15 minutes.
  4. After 15 minutes strain the onions, carrots, and thyme out of the broth. Add more broth to make up 2 cups. Discard the thyme.
  5. Make a roux. In a large saucepan add 3 tablespoons olive oil over medium heat. Once heated, add 3 tablespoons flour and mix constantly until homogenous. Slowly add the broth back to the roux while stirring constantly.
  6. Add cauliflower, sweet potato, onions, carrots and wild rice to soup. Allow to simmer. Taste for any needed salt and pepper. Add more broth based on soup preference!
  7. Serve with chopped parsley (optional)


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