Makes 6 cups Preparation Time: 20 minutes Ready In: 1 hour 15 minutes


4 cups vegetable stock

1 (8-ounce) package button mushrooms, trimmed and quartered

¾ cup uncooked wild rice, rinsed and drained

½ cup thinly sliced leek (white part only) or white onion

4 cloves garlic, minced

1 cup chopped red bell pepper

½ cup chopped carrot

¼ teaspoon sea salt

¼ cup almond flour (or ½ cup whole wheat flour if no gluten concerns or cornstarch if almond & chickpea flour are not available)

¼ cup chickpea flour

1 tablespoon snipped fresh thyme

1 tablespoon white wine vinegar


1 Combine the stock, mushrooms, wild rice, leek, and garlic in a 5-quart Dutch oven or soup pot. Bring to a boil over high heat; reduce heat to medium-low. Cover and simmer for 45 to 50 minutes or until the rice is tender (kernels will start to pop open).

2 Stir in the bell peppers, carrot, and salt. Cover and simmer for 8 minutes more.

3 Combine the almond flour and chickpea flour in a small bowl; stir in ¼ cup water. Stir the mixture into the soup. Cook, stirring constantly, for 1 to 2 minutes or until thick and bubbly. Stir in up to ½ cup more water to reach the desired consistency. 

4 Stir in the thyme and vinegar.

Trilanda Colbert

Intergrative Nutritionist

As a Certified Integrative Nutrition Coach, I practice a holistic approach to health and wellness. Looking at how all areas of your life are connected, I help you understand how the Primary Foods of your life are connected to the Secondary Foods. Primary Foods are: Career, Relationships, and Finances just to name a few, while Secondary Foods are what we put into our bodies. I received my certification from the Institute of Integrative Nutrition and have been practicing natural healing and prevention for 20 years. My goal is to empower people through education and support to help them make sustainable habit changes that will ultimately improve their overall health, happiness, and well-being.