Autumn Soup: Wild Rice, Cauliflower & Comfort

This soup is what happens when you need something warm, filling, and actually nourishing—not just "healthy" in that punishing diet culture way, but nourishing in the way that makes you feel held.

It's hearty enough to be a full meal. Simple enough to make on a weeknight. And flexible enough to use whatever vegetables are actually in your fridge.

What You Need:

Base:

• 1 tablespoon olive oil or coconut oil

• 1 medium onion, diced

• 3 cloves garlic, minced

• 6 cups vegetable broth

• 1 cup wild rice (or wild rice blend)

• 1 can (15 oz) garbanzo beans, drained and rinsed

Vegetables:

• 1 small head cauliflower, cut into florets

• 2 medium carrots, diced

• 1 cup frozen peas (or fresh if you have them)

Herbs & Spices:

• 2 teaspoons dried thyme (or 1 tablespoon fresh)

• 1 teaspoon dried rosemary (or 1 sprig fresh)

• 1 bay leaf

• 1/2 teaspoon turmeric (for color and anti-inflammatory benefits)

• Salt and pepper to taste

• Optional: 1/2 teaspoon smoked paprika for depth

Finish:

• Fresh parsley or cilantro (Does it taste like soap to you? I got the gene.)

• Squeeze of lemon juice

• Extra black pepper

How to Make It:

1. Heat oil in a large pot over medium heat

2. Add onion and sauté until soft and translucent, about 5 minutes

3. Add garlic and cook another minute until fragrant

4. Add vegetable broth, wild rice, bay leaf, thyme, rosemary, and turmeric

5. Bring to a boil, then reduce heat and simmer covered for 30 minutes

6. Add cauliflower, carrots, and garbanzo beans

7. Simmer another 15-20 minutes until vegetables are tender and rice is cooked

8. Add peas in the last 5 minutes (they cook fast)

9. Remove bay leaf

10. Season with salt, pepper, and smoked paprika if using

11. Finish with fresh herbs and a squeeze of lemon

Make It Your Own:

• Add a handful of chopped kale or chard in the last 10 minutes (highly recommend)

• Stir in a can of coconut milk for creaminess

• Top with nutritional yeast for a cheesy flavor

• Add red pepper flakes if you want heat

• Use whatever vegetables you have—sweet potato, parsnips, celery all work

Why Wild Rice: Wild rice isn't actually rice—it's a nutrient-dense grass seed native to North America. It's higher in protein than regular rice, has a nutty flavor, and gives this soup substance without weighing you down.

Plus, using indigenous ingredients feels right for a rewilding meal.

Meal Prep Friendly: This soup keeps in the fridge for 5 days and freezes beautifully for up to 3 months. Make a big batch on Sunday and eat it all week.

The wild rice will absorb liquid as it sits, so add more broth when reheating if needed.

Sourcing:

• Look for wild rice at your co-op or Trader Joe's

• Frozen and canned vegetables work just as well as fresh

• Use whatever vegetable broth you trust (or make your own from scraps)

This is the soup you make when it's gray and rainy outside and you need something that feels like a hug from the inside. Simple, substantial, and deeply satisfying.