Dairy Free Wild Rice, Shiitake Mushroom, and Kale Soup Recipe for the Instant Pot

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This dairy-free and gluten-free wild rice, shiitake mushroom, and kale soup recipe is one of my favorite fall and winter recipes! It is made in the instant pot, making it an easy way for the family to have dinner on the table! 

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The Benefits of Shiitake Mushrooms

Shiitake mushrooms have long been used for their medicinal benefits. In Traditional Chinese Medicine (TCM), Shiitake mushrooms support the Spleen Qi, which is helpful if you experience fatigue, frequent urination, poor appetite, or shortness of breath. Additionally, Shittake contains the protein interferon, which has been shown to support the immune system against viruses and cancer. Shiitake mushrooms have a cleansing effect on the digestive tract and support healthy blood lipid levels, such as cholesterol. This wild rice, shiitake mushroom, and kale soup recipe can be made with fresh or dried shiitake mushrooms!

Why Seaweed?

I have to credit my husband for this idea! When I first created this recipe, we had SeaSnack seaweed packs in our pantry. He said my recipe needed more salt and thought he would add the pieces of seaweed to his soup. Needless to say, it was exactly what this soup needed! Seaweed, such as Nori, is the most digestible of seaweed varieties. It is high in protein and contains vitamins A, thiamine (vitamin B1), and niacin.

Additionally, seaweed contains iodine, which supports healthy thyroid function. In TCM, seaweed has a cooling thermogenic effect on the body, aiding digestion and balancing this warming recipe. Alternatively, you can use kombu or dulce flakes which also contain similar nutritional benefits.

Seasonal Support

This dairy-free creamy wild rice, shiitake mushroom, and kale soup will warm your spirits during the cold season. Shiitake mushrooms, with their many medicinal benefits, will boost your immune system and increase your energy, or as we say in TCM, your Qi. 

Dried Seaweed adds a salty flavor that supports your kidneys and thyroid and aids digestion. Seaweed has a mucilaginous effect on the digestive system which helps support healthy mucous membranes in the large intestine. 

Kale is rich in vitamins and chlorophyll, supporting the liver, detox, and immune system. 

Bone broth is high in protein, collagen, and minerals, which is fantastic for gut and bone health, hydration, and boosting the immune system.

Together, these ingredients nourish your body during the fall and winter months while we recover from the busy spring and summer seasons.

Check out our seasonal guide here to learn more about supporting yourself in the Autumn season. 

Postpartum Support

Remember to save this recipe for postpartum days! This wild rice, shiitake mushroom, and kale soup recipe is nourishing and easy to digest for a recovering mom and supports her milk supply. I highly recommend increasing the protein of this recipe by adding beef, chicken, or lamb. Another protein option would be adding collagen protein powder if you have meat issues. I like to use this brand. For more postpartum and lactation support, check out these recipes here!

Grain-free option

Wild rice is considered a grass, not a grain, but most stores only sell a wild rice blend, which contains other types of rice like white and brown rice. Some people can digest wild rice more easily, but if you need a grain-free option, I recommend adding extra veggies and/ or sweet potatoes instead!

Not a fan of mushrooms?

If you or someone in your family is not a fan of mushrooms, I get it. They are not my favorite either, but I enjoy their nutritional and medicinal benefits! I recommend finely chopping the mushrooms into a food processor to blend in with the other vegetables. If that doesn’t work, add 1-2 tablespoons of this Shiitake mushroom powder. This will eliminate any texture issues while maintaining the nutritional and medicinal benefits!

Alternative Cooking Methods

This wild rice, shiitake mushroom, and kale soup recipe is designed for the Instant Pot (pressure cooker) but can easily be modified for the stovetop or slow cooker. 

For stovetop directions: follow step 1 of the recipe below, but add it to a large pot or Dutch oven. Simmer broth, rice, and veggies for 30 minutes on medium-high heat or until rice is tender. Then, follow step 4 in the instructions.

For directions in the slower cooker: Add the ingredients from step 1 of the instructions below to a crockpot. Set the crockpot on high for 4 hours. After 3 hours, add the remaining ingredients- mushrooms, kale, and coconut milk and continue cooking for the remaining one hour. 

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Traditional Chinese Medicine Principles 

Temperature: Warm

Flavor: Acrid, Sweet, salty

Actions: Drains damp, clears stagnation, nourishes blood, supplements Qi

Organs: Spleen, Kidney, Liver, Lungs, Large Intestine

For symptoms such as bloating or edema, to aid with detox, regulate blood sugar, increase energy, support immune system, hormone regulation, aids digestion, resolve diarrhea, and nourishes postpartum and menstruating women.

Ingredients

• 1 Tbs Avocado Oil
• 1/2 Cup Onion diced
• 3 Cloves Garlic minced
• 2 Large Carrots chopped
• 2 Ribs Celery chopped
• 1 Cup Shiitake Mushrooms sliced
• 1 Cup Wild Rice
• 2 Cups Kale chopped
• 8 Cups Chicken Bone Broth
• 1 Can Coconut Milk
• 2 Bay Leaves
• 1 Tsp Thyme
• 5 Grams Roasted Seaweed 1 small package, torn to small pieces
• Salt and Pepper to taste

Instructions

1. In your instant pot, select the saute button and add your avocado oil (olive oil works well too). 
2. After the instant pot has warmed up, add your chopped vegetables—onions, carrots, celery, and garlic—and stir until the onions are translucent. Then add your wild rice, bone broth (or vegetable broth), and fresh herbs (dried herbs are great, too!). Don’t forget to add salt and black pepper to taste! 
3. Put the lid on and select the manual button. Select the cooking time for 15 minutes at high pressure. 
4. When the time is up, you can turn the pressure knob to quick release or allow the pressure to come down naturally. Once the pressure has been released, remove the lid. 
5. Press the saute button and add the sliced mushrooms, kale, and coconut milk. If you can tolerate dairy, you can use heavy cream. Bring to a simmer and cook for about 10-15 minutes until the soup is thick and creamy. 

I love to serve this soup with crusty bread, like gluten-free sourdough artisan bread. You can also garnish this soup with fresh thyme or parsley. Add more protein by chopping up some roasted chicken breasts!

Store the soup in an airtight container and enjoy it for up to five days. 

I hope you enjoy this hearty soup during the cold fall and winter months.

Let me know in the comments how much you love it!

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