Creamy Cauliflower Wild Rice Soup

When you're looking for a soup that's hearty, vegan, and dairy-free, look no further than Creamy Cauliflower Wild Rice Soup. Cashews add creaminess while Tone's® Rosemary Garlic Seasoning gives it a lovely savory taste. For a low-carb meal, serve with a side salad!
Servings 4
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes


  • 1/2 cup Uncooked wild rice blend (2 cups cooked)
  • 2 cups Fresh or frozen cauliflower florets
  • 1 tbsp Bertolli® Extra Virgin Olive Oil
  • 1/2 Large white or yellow onion, diced
  • 2 Medium carrots, peeled and diced
  • 2 stalks Celery, trimmed and diced
  • 1/2 tsp Member’s Mark™ Thyme Leaves
  • 1 tsp Tone’s® Rosemary Garlic Seasoning
  • 2 cups Swanson® Vegetable Broth
  • 1/2 cup Raw cashews, soaked in boiling water for 3 minutes
  • 3/4 cup Water
  • 1 tbsp ReaLemon® 100% Lemon Juice
  • 1 tsp Member’s Mark™ Sea Salt, plus more to taste
  • Member’s Mark™ Ground Black Pepper, to taste


  • Cook the rice according to package instructions. Drain and set aside.
  • Meanwhile, (about halfway through cooking the rice), bring a large pot of water to a boil. Add the cauliflower florets and boil for 7 to 10 minutes, or until fork-tender. Drain and set aside.
  • While the cauliflower boils, heat the olive oil in a large stockpot or dutch oven over medium-low heat. Add the onion, carrots, celery, Member’s Mark™ Thyme Leaves, and Tone’s® Rosemary Garlic seasoning. Sauté for about 5 minutes, or until the vegetables just begin to soften, stirring occasionally.
  • Stir in the vegetable broth, increase the heat to medium-high, and bring to a boil. Reduce the heat to low, cover, and simmer for 10 minutes.
  • Meanwhile, add the boiled cauliflower to a high-speed blender along with the water, softened cashews, lemon juice, and Member’s Mark™ Sea Salt. Blend on high for two minutes, or until completely smooth and creamy.
  • Add the cauliflower cream mixture and the cooked rice to the pot of soup and stir to incorporate. Increase the heat to medium-low and continue to simmer for just 5 minutes.
  • Taste and generously season with more Member’s Mark™ Sea Salt and Member’s Mark™ Ground Black Pepper to taste. Serve warm.


Course: Soup
Cuisine: American
Keyword: cauliflower, creamy, dairy-free, healthy, meatless, soup, vegan, wild rice

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