Cozy Brown Rice & Veggie Soup (Dairy-Free, Protein-Packed)
- josianebou
- Sep 30
- 3 min read
Looking for a cozy, nutrient-dense soup that’s both satisfying and simple to make? This Hearty Brown Rice, Mushroom & Cannellini Bean Soup is a one-pot vegan meal packed with plant-based protein, fiber, and deep savory flavor. Made with everyday pantry staples like beans, brown rice, potatoes, and frozen corn — plus a medley of vegetables and aromatic herbs — it’s the perfect comfort food for chilly days, meal prep, or feeding a hungry family. Naturally vegan, gluten-free, and budget-friendly, this soup is a go-to for anyone looking to eat well without sacrificing flavour.
🥬 Why You’ll Love This Soup
Hearty and Filling: Thanks to brown rice, potatoes, and cannellini beans, this soup is incredibly satisfying — no side dish required.
Nutritious: Loaded with fiber, plant-based protein, and minerals from whole-food ingredients like kale, mushrooms, and legumes.
One-Pot Meal: Less cleanup, more time to relax. This is the kind of soup that simmers away while you prep your favorite sourdough.
Freezer-Friendly: Make a big batch and store portions for easy lunches or dinners later.
Customizable: Swap in your favorite greens, beans, or grains based on what you have on hand.
🍄 Key Ingredients & Substitutions
Brown Rice: Provides fiber and complex carbs. Sub with wild rice or quinoa for variation.
Mushrooms: Adds umami and texture. Use cremini, button, shiitake, or even a mix.
Cannellini Beans: Creamy and mild — can be swapped with navy, great northern, or butter beans.
Potatoes: Yukon gold or russet work well. For lower carb, use cauliflower or sweet potatoes.
Kale: Adds a boost of greens and texture. Sub with spinach, chard, or collard greens.
Bouillon Cubes or Veggie Broth: Use your favorite brand or homemade stock for maximum flavor.
Herbs & Spices: The combo of thyme, oregano, basil, and garlic gives the soup its cozy, Italian-inspired depth.
🔄 Variations & Add-Ons
Spicy Kick: Add chili flakes or cayenne for heat.
Creamier Texture: Stir in a splash of coconut milk or cashew cream at the end.
More Protein: Add lentils or stir in some tempeh cubes.
Kid-Friendly Version: Blend it more fully and serve with croutons or crackers.
🧊 Storage & Freezing Tips
Fridge: Store in airtight containers for up to 5 days. The flavors deepen overnight!
Freezer: Cool completely before freezing. Store in freezer-safe containers for up to 3 months.
Reheat: Reheat on the stovetop with a splash of water or broth to loosen it up.
🥖 What to Serve With It
Crusty sourdough bread (to soak up every drop)
Vegan grilled cheese sandwich
A crisp green salad with balsamic vinaigrette
Roasted veggies or a simple side of steamed broccoli
📌 Tips for Best Results
Cook the rice separately if you're planning to freeze the soup — this prevents it from getting mushy.
Sauté the mushrooms and onions well to develop maximum flavor before adding broth.
Don't skip blending half the soup! This step gives you a creamy texture without any dairy or flour.
📊 Nutrition Highlights (Estimated Per Serving)
Calories: ~320
Protein: 12g
Fiber: 10g
Fat: 5g
Carbs: 55g
No added sugar, low in saturated fat, cholesterol-free
Q: Can I make this soup oil-free?Yes! Simply sauté the veggies in a splash of veggie broth or water.
Q: Can I use canned mushrooms or other beans?Canned mushrooms are not ideal for texture, but other beans like navy or great northern work perfectly.
Q: Can this soup be made in a slow cooker?Yes, just add all ingredients (except kale and rice) to a slow cooker on low for 6–7 hours. Stir in kale and pre-cooked rice at the end.
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