Wild rice soup is an American recipe from the state of Minnesota. I am from the Netherlands, but I follow quite a few American food blogs, and I have often seen this recipe pop up in the fall and winter as a delicious comfort food option.

I thought it would be fun to try making this recipe myself and create a low FODMAP version, so I’m sharing a recipe for low FODMAP wild rice soup with you.

What is wild rice?

You might think that wild rice is a type of rice, but it’s a type of grass that grows in water. It’s healthy and rich in protein and fiber.

100 grams of wild rice contains almost 15 grams of fiber and 6 grams of protein, making it a great addition to soup, salad, or other dishes.

Monash University has tested wild rice for FODMAPs. A serving of 140 grams of cooked wild rice is considered low FODMAP.

A portion of 246 grams of cooked wild rice or more contains an average amount of fructans.

So, you can’t eat a huge portion during the elimination phase of the diet, but a normal portion is fine. 140 grams of cooked wild rice is about 50 grams of uncooked wild rice.

In this recipe, I use 150 grams of uncooked wild rice for 4 servings. One serving of soup is low FODMAP.

Wild rice is quite expensive, so it’s not something I eat very often, but I enjoy using it occasionally as a nice change in dishes.

Can you substitute wild rice in this recipe?

Wild rice is not as easy to find as white rice or brown rice. However, I do not recommend substituting wild rice in this recipe.

For several reasons:

• Wild rice remains relatively firm after cooking, while other types of rice become softer and can change the texture of the soup. Wild rice retains more of a bite.
• Wild rice has a somewhat unique flavor. Brown rice has a more neutral taste, so using a different type of rice can affect the flavor of the soup.
• Wild rice has a longer cooking time than other types of rice, which means you would need to adjust the recipe significantly if you used a different rice type.

I haven’t tested any other type of rice in this recipe, so I can’t provide advice on that.

Ingredients for low FODMAP wild rice soup

The basic ingredients for the wild rice soup are as follows:

• Wild Rice: As mentioned above, I bought my wild rice at Ekoplaza. I do not recommend using a different type of rice in this recipe, as you would really need to adjust the recipe for that.

• Various Vegetables: In this recipe, I choose oyster mushrooms, carrots, and some fresh spinach.
  
  Note: In the photo, you might see a regular mushroom in the soup; this is not low FODMAP. I personally can tolerate regular mushrooms.
  
  That’s why I occasionally use them myself. During the elimination phase, it’s best to choose oyster mushrooms.

• Herbs: The flavorings of this soup include fresh thyme, dried sage, pepper, salt, and of course, low FODMAP broth. Additionally, I use the green part of green onions as a substitute for onion in this soup.

• Lactose-Free Cream: Wild rice soup is a creamy soup. For the cream, I use lactose-free cream from MinusL.

Crockpot Express vs. on the stove

I make this recipe in my CrockPot Express Multicooker. I find a CrockPot Express to be ideal.

You just put all the ingredients in the CrockPot Express, turn it on, and then you don’t have to worry about it anymore. I’m a big fan. If you enjoy cooking, I can recommend this appliance.

But even if you don’t have a CrockPot Express, you can easily make this recipe on the stove in a soup pot (or other large pot).

Just follow the recipe below, but sauté the vegetables in butter in a soup pot first. Then add all the ingredients to the pot and bring the soup to a boil.

Then reduce the heat to medium-low and let the soup cook for 30 to 40 minutes, stirring occasionally.

After cooking, stir in the lactose-free cream and spinach into the soup. Taste and season with salt or pepper if needed.

Low FODMAP wild rice soup in the CrockPot Express

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

• Author: Karlijn
• Total Time: 55 min
• Servings: 4 1x

Print Recipe

Pin Recipe

Description

A creamy low FODMAP wild rice soup with oyster mushrooms, spinach, and carrot. Gluten-free and lactose-free.

---

Ingredients

Scale 1x2x3x

• 1 tbsp butter (you can also use lactose-free margarine)
• 225 g (8 oz) oyster mushrooms, cleaned and chopped
• 200 g (7 oz) carrot, grated and chopped
• 150 g (5.3 oz) wild rice
• 1.5 liters (about 6 cups) low FODMAP broth
• 1/2 tsp salt
• 1/2 tsp pepper
• 1 tsp dried sage
• 1 tsp fresh thyme, leaves stripped from the stems
• 4 green onions, only the green part
• 2 handfuls of fresh spinach
• 250 g (1 cup) lactose-free cream

Cook Mode Prevent your screen from going dark

---

Instructions

In the CrockPot Express

1. Turn on the sauté function of the CrockPot Express. Add the butter to the pot and let it warm up.
2. Then add the oyster mushrooms and carrots, and sauté for 4 minutes until they become slightly soft.
3. Add the wild rice, broth, salt, pepper, sage, thyme, and green onions to the CrockPot Express.
4. Put the lid on the CrockPot Express and ensure the steam valve is closed. Cook the soup for 35 minutes in the CrockPot Express. Let the pot release pressure naturally for 10 minutes.
5. Stir the spinach and lactose-free cream into the soup.
6. Taste the soup and adjust the seasoning with pepper or salt if needed.

On the stove

• Heat the butter in a soup pot.
• Add the oyster mushrooms and carrots, and sauté for 5 minutes until they become slightly soft.
• Add the wild rice, broth, salt, pepper, sage, thyme, and green onions to the pot.
• Bring the soup to a boil, then reduce the heat to medium-low.
• Let the soup simmer for 30-40 minutes until the wild rice is soft and has a nice bite. Stir occasionally.
• After cooking, stir in the lactose-free cream and spinach.
• Taste and adjust seasoning with pepper and salt if necessary.

• Prep Time: 20 min
• Cook Time: 35 min
• Category: Soup
• Method: CrockPot Express
• Cuisine: American