White bean and wild rice soup

white bean and rice soup

Fall is here which means it’s time to start making soup again. Being on the cusp of summer/fall as we do here in the bay area in October I have also added some zucchini and yellow squash to this recipe. This is just a strait up satisfyingly good hearty soup. Great for cold nights or if your in San Francisco the best weather of the year….


White bean and wild rice soup

**Use organic ingredients whenever possible.
Servings 3 quart


  • 2 Tablespoons Avocado oil (or other good cooking oil)
  • 1 small Yellow onion diced
  • 2 ribs Celery diced
  • 1 large Carrot diced
  • 2 cloves Garlic minced
  • 1/4 bunch Thyme chopped
  • 1 Tablespoon Tomato paste
  • 2 quarts Chicken stock
  • 1 cup White beans soaked in water 4-6 hours & drained
  • 1/2 cup Wild rice
  • 1 each Zucchini diced
  • 1 each Yellow squash diced
  • 1/2 bunch Chard diced
  • 1/4 bunch Parsley chopped
  • 1 Tablespoon Oregano chopped
  • TT chile flakes
  • TT S&P
  • 1/2 each Lemon


  1. In a large heavy pot sweat the onion, celery and carrot with avocado oil on medium heat.
  2. Add the garlic, thyme, tomato paste and a pinch of black pepper and sauté another few minutes.
  3. Add the beans, rice and stock and bring to a boil. Reduce to low heat, cover and cook about 2 hours.
  4. Add the squashes and chard, increase the heat to medium, cover the pot and cook another 20 minutes or so until the squash is tender.
  5. Turn off the heat add the parsley, oregano and juice from 1/2 a lemon. Season the soup to taste with salt, pepper and chile flakes.

Recipe Notes

Need Avocado oil? Try this!


Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.