---
title: "Meatless Friday: Sweet Potato Wild Rice Soup"
description: For Meatless Friday, Elizabeth Varga shares a recipe for a naturally vegan and gluten-free soup that's hearty enough to be a meal on its own. Download our printable recipe card!
image: https://www.catholicmom.com/hubfs/20260313%20EVarga%201.png
---

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[MEATLESS FRIDAY](https://www.catholicmom.com/articles/tag/meatless-friday)

# Meatless Friday: Sweet Potato Wild Rice Soup

Mar 13, 2026 6:00:00 AM  |  by [Elizabeth Varga](https://www.catholicmom.com/articles/author/elizabeth-varga)

![featured image](https://www.catholicmom.com/hubfs/20260313%20EVarga%201.png)

*For Meatless Friday, Elizabeth Varga shares a recipe for a naturally vegan and gluten-free soup that's hearty enough to be a meal on its own. Download our printable recipe card!*

---

This is the perfect make a large batch and have soup for days kind of soup. It's full of hearty veggies: sweet potatoes, celery, onion. And the wild rice has a beautiful texture, and adds some good fiber! The perfect cold-weather soup.

 

![null](https://www.catholicmom.com/hs-fs/hubfs/20260313%20EVarga%203.png?width=1080&height=1350&name=20260313%20EVarga%203.png)

 

## Sweet Potato Wild Rice Soup

### Ingredients:

- 1 Medium Yellow Onion small diced
- 2 Stalks Celery small diced
- 4 Cloves Garlic minced
- 1 Cup Dry Wild Rice
- 3 Tablespoons Red Wine Vinegar
- 2 Pounds Sweet Potato cubed
- 2 Teaspoons Salt
- 1 Teaspoon Herbs De Provence
- ¼ Teaspoon Poultry Seasoning
- 8 Cups Vegetable Broth
- ½ Cup Vegan Yogurt OR Cashew Cream OR Canned Coconut Milk
- 1 Bunch Lacinato Kale de-stemmed and chopped into bite sized pieces

 

### Directions:

- In a soup pot, sauté the onion and celery on medium heat. Use a splash of the vegetable broth if they start to stick.
- Add the garlic and cook 30 seconds.
- Stir in the rice. Toast for 1-2 minutes.
- Deglaze the pan with the red wine vinegar. Then add the sweet potatoes, poultry seasoning, herbs de Provence, salt, and vegetable broth to the pot.
- Bring to a boil then partially cover and simmer for 40-45 minutes, until the rice is tender.
- Stir in the kale and yogurt and let cook 5 minutes more until the kale is soft.

For nutrition information and ingredient substitutions, visit [AtElizabethsTable.com](https://atelizabethstable.com/sweet-potato-wild-rice-soup/).

 

[![Download printable recipe](https://no-cache.hubspot.com/cta/default/275132/interactive-208749145962.png) ](https://www.catholicmom.com/hs/cta/wi/redirect?encryptedPayload=AVxigLKzqrYtbLBK4BBaj6RXY4iFscAeXSkjRw6xLQt7XhHVyUIFJvRxs8w0IUU%2FP1qpRzhtqwD1%2FIUsgrgWK9Igt6A3b53dACeGOCyy0tV8qBeQrb8%2FfD6T6tusBMpD%2Br1zPvlvQN8NkmAC0XZT7f9DOF4hlPBq%2BGs5K1qolBdFjijaWwVdwnvXei3v2PvyvZtuRgYk45HhCuAJj4gNCawEyUPxoujVY7GPh3v%2Bu0jD3fxqCNI%3D&webInteractiveContentId=208749145962&portalId=275132)

 

[![See our full list of Meatless Friday recipes](https://no-cache.hubspot.com/cta/default/275132/interactive-188493254954.png) ](https://www.catholicmom.com/hs/cta/wi/redirect?encryptedPayload=AVxigLLJk607gEDX%2FoM40Tq4aorOfv0yjIhJPa8XDwJk7aie9yiIWNAbV35x7iXf%2BjvqvamCOK9ZOjD8uT05IMVc9lo9lXqG62mHuKdiXNfvR05RZyevRLjkCCPD242wvtLuHxbuULuy0reU44VNqZa0fHMh3t5r3jbX5dS98DdwG8dgC%2Fr23C8q7O0qQSH8H6r6xmfI1NuKsHCodAdp&webInteractiveContentId=188493254954&portalId=275132)

 

![null](https://www.catholicmom.com/hs-fs/hubfs/20260313%20EVarga%202.png?width=1080&height=1350&name=20260313%20EVarga%202.png)

 

Did you try this recipe? Share your thoughts with the Catholic Mom community! You'll find the comment box below the author's bio and list of recommended articles.

---

Copyright 2026 Elizabeth Varga  
Images: copyright 2026 Elizabeth Varga, all rights reserved.

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#### About the Author

![Elizabeth Varga](https://www.catholicmom.com/hubfs/Elizabeth%20Varga%202024.jpg)

### [Elizabeth Varga](https://www.catholicmom.com/articles/author/elizabeth-varga)

Elizabeth Varga is the founder of At Elizabeth’s Table, a plant-based recipe blog that explores the relationship between food and the Catholic faith. With a passion for healthy living, she is a full-time food blogger and food photographer. When not in the kitchen, Elizabeth enjoys drinking coffee, working out, listening to podcasts, and going on long walks. Follow along with her blog at [AtElizabethsTable.com](http://atelizabethstable.com/).

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