Wild Rice & Cabbage Soup (vegan, oil-free & gluten-free)

by Charlie Rioux on October 22, 2014

wild rice and cabbage soup - vegan and gluten-free

Fall weather pointed its nose in September. While I enjoy summer, colder weather makes me happy because I then have to eat tons of soups and stews and I loooove soups and stews! They are so comforting after being out in the cold. We’ve also been having a lot of ups and downs in temperature this year; it actually feels like there are 10 seasons now sometimes. So the weather got warm again two weeks ago and it dropped suddenly this weekend, my gloves making their appearance this week. But what does this mean except for the fact that I can wear my favorite fall coat? Soup again!

I really love cabbage soup and this one was no exception. It has potatoes (which are perfect in any dish and a necessity in any cabbage soup) and the addition of wild rice makes it possible to have it as a meal if you want to, but a small portion could serve as an appetizer. I had about 1 cup of soup as appetizers and 2 1/2 to 3 cups as a meal. The broth is sweet and spicy at the same time, with crushed tomatoes, thyme, bay leafs and a pinch of allspice. The flavours complement each other very well and nothing stands out or overpowers the dish. Although it makes quite a lot of soup (16 cups! more than that and my biggest pot would have overflowed), I didn’t even have to freeze any since I went through the whole thing by myself in a week.

wild rice cabbage soup

Wild Rice & Cabbage Soup
Yields 16
vegan, gluten-free, oil-free, nut-free, soy-free
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
  1. 1 yellow onion, chopped
  2. 1 garlic clove, minced or pressed
  3. 1 cup chopped celery
  4. 1 big green cabbage, chopped
  5. 3 potatoes, peeled and cubed (I used red potatoes)
  6. 1 cup vegetable broth
  7. 7 cups water
  8. 1 can (28oz) crushed tomatoes
  9. 3/4 cup wild rice
  10. 1 tsp golden cane sugar
  11. 1 1/2 tsp dried thyme
  12. 2 bay leafs
  13. pinch of allspice
  14. salt, pepper to taste
  1. Add 2-3 tbsp of water with onion, garlic and celery to a 6-quart pot over medium heat. Cook until onion gets translucent.
  2. Add all the other ingredients to the pot. Bring to a boil, stir, cover, reduce heat to low and simmer for 45 minutes.
  1. As with most soup recipes, this soup is even better the next day!
Adapted from Happy Herbivore Light & Lean
Sweet Salty Spicy http://sweetsaltyspicy.net/
wild rice and cabbage soup


Vegan Sweet Potato Sheperd's Pie with Gravy

Shepherd’s pie is definitely a childhood favourite, and a perfect comfort food meal for those colder days that just started. Although I liked the traditional corn-meat-potato mix as a child, I have been loving experimenting with different veggie fillings for vegan versions of the classic. As long as there are mashed potatoes on top, I am happy!

This shepherd’s pie is far the classic, with a delicious filling made of chickpeas and a mix of veggies, including some sweet peas and corn. Replacing the traditional mashed potato layer with sweet potatoes gives a great pop of colour and adds tons of sweetness and flavour. I highly suggest serving with the gravy, which makes it even more comforting and adds a nice savoury accent.

Vegan Sweet Potato Sheperd's Pie

Vegan Sweet Potato Shepherd's Pie with Gravy
Serves 8
vegan, oil-free, gluten-free, soy-free, nut-free option
Prep Time
40 min
Cook Time
40 min
Total Time
1 hr 40 min
Prep Time
40 min
Cook Time
40 min
Total Time
1 hr 40 min
Ingredients For the Shepherd's Pie
  1. 3 large sweet potatoes, cubed
  2. 1/4 cup almond milk
  3. 1/4 cup light coconut milk
  4. 1 white onion, chopped
  5. 2 cloves garlic, minced or pressed
  6. 1 cup chopped celery
  7. 1 cup chopped carrots
  8. 1 cup frozen peas
  9. 1 cup frozen corn
  10. 1 can (19 oz) chickpeas, drained and rinsed
  11. 1/2 tsp dried thyme
  12. 1/4 tsp dried rosemary
  13. 1/2 cup vegetable broth
  14. 1 tbsp arrowroot starch
  15. salt and pepper to taste
  16. Freshly grated nutmeg, for garnish
Ingredients For the gravy
  1. 1 cup vegetable broth
  2. 1 tsp yellow mustard
  3. 1 tsp tamari
  4. 1 garlic clove, minced or pressed
  5. 1 tbsp arrowroot starch
  6. 2 tbsp tahini
  7. 1 1/2 tbsp balsamic vinegar
  8. 1/2 tsp maple syrup
  9. 2 tbsp water
Directions For the Shepherd's Pie
  1. Preheat oven to 375°F.
  2. Place the cubed sweet potatoes in a large saucepan and cover with water. Bring to a boil and cook until softened, 20-30 minutes.
  3. Meanwhile, prepare your vegetable filling: Add 2 tbsp of water, onions and garlic to a skillet and place on medium-low heat. Cook until the onions get translucent. Add the celery, carrots, peas, corn, chickpeas, thyme and rosemary.
  4. In a small bowl, whisk together the vegetable broth and arrowroot starch, then add to the skillet. Increase heat to medium-high. When the mixture starts to boil, remove from heat and season to taste with salt and pepper.
  5. Pour the veggie mixture in a 9x13 inch baking dish.
  6. When the sweet potatoes are cooked, drain and put back in the saucepan. Add the coconut and almond milk and mash with a potato masher until smooth and fluffy (you can leave it more chunky if you like). Add salt and pepper to taste, then spread on top of the veggie filling. Grate a little bit of nutmeg on top.
  7. Bake for 40 minutes, or until slightly browned and bubbly. Allow to rest 20 minutes before serving with the gravy.
Directions For the gravy
  1. Put all ingredients in a blender and process until smooth. Transfer to a medium saucepan and place on medium-high heat. When the mixture boils, reduce to low and stir continuously until thickened. Remove from heat and serve.
  1. For a nut-free option, substitute the almond milk with more coconut milk.
Adapted from Beauty Detox Foods
Sweet Salty Spicy http://sweetsaltyspicy.net/
Sweet Potato Sherperd's Pie with Gravy

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