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DAIRY-FREE WILD RICE AND PARSNIP STEW WITH EASY CRANBERRY TOPPING

Writer's picture:  Abby (aka B-Cake) Abby (aka B-Cake)

Nutritious, dairy-free, and gluten-free wild rice stew with all the comfort of “comfort food”! Easy 3 ingredient cranberry topping brightens your bowl!

a bowl of dairy free wild rice soup with cranberry relish


Other than the prettiness of softly falling snow, winter is my least favorite season because I do not enjoy being cold…and Minnesota winters are coollldddd! But, what do I enjoy? I enjoy winter cooking: warm and hearty, comfort food vibes, and plenty of nourishing ingredients to stave off yet another pesky sore throat!


This wild rice and parsnip stew is everything I long for on a winter’s evening. Creamy and delicious, steaming hot, and nutritious thanks to the seasonal root vegetables, the antioxidants in the cranberries, the complex carbohydrates in the wild rice (not to mention its richness in magnesium, iron, and B6!), and the healthy fats in the oil and coconut milk, this is one satisfying meal! These short days and early dark evenings often leave me lacking in energy, but leave it to a stew like this to fuel your best, active life(winter edition:).


Save this recipe for one of those chilly days when you’re around the house; though it doesn’t require a whole lot of hands-on time, it does need ample time to simmer to ensure the wild rice is tender. I prefer a very thick stew, but if thinner is more your jam, feel free to increase the broth amount. If the liquid reduces too much for your taste during the cooking phase, you can add additional broth at the end instead. If you store leftovers, they may thicken up and need extra broth and/or coconut milk.


The sweet and citrus-y cranberry topping perfectly complements the earthy tones of the root vegetables and wild rice and brightens up the stew’s flavor(and color!). Serve it over each portion. Add crusty bread or a salad on the side for a filling dinner!



DAIRY-FREE WILD RICE AND PARSNIP STEW WITH EASY CRANBERRY TOPPING (DF, GF, V, VG, LF, SD)

YIELD: 6 1/2 cups (Serves 3-4 people)


What You'll Need:


FOR THE SOUP

  • 2 tablespoons olive oil, divided (I like garlic infused, but plain works, too, or coconut oil!)

  • 2 stalks celery, diced

  • 2 medium sized carrots, peeled and diced

  • 2 medium sized parsnips, peeled and diced (You can also totally vary the veggies if you aren't a fan of parsnips; I've used delicata squash a couple times and love it!)

  • 1 tablespoon finely chopped, fresh sage

  • 1 tablespoon finely chopped, fresh rosemary

  • 1 tablespoon finely chopped, fresh thyme leaves

  • 1/2 cup wild rice, pulverized in high speed blender until grains are smaller and partially powderized (This helps thicken the stew and gives a wild rice stuffing type casserole feel to the meal; it also helps the rice cook more quickly and become more tender; if you like soupier stew and like a chew to your grain, you can skip the step and just add whole wild rice grains or use soup-grade)

  • 3 cups bone broth (I highly recommend homemade bone broth if you have time, but store-bought works, too! For vegan/vegetarian, use vegetable broth.)

  • 2 tablespoons buckwheat flour (or other flour of your choosing; buckwheat flour is gluten-free, so if GF is needed, to sub, use another GF flour.)

  • 1 cup light coconut milk

FOR THE CRANBERRY TOPPING

  • 2 1/2 cups fresh or frozen cranberries

  • 1/4 cup no-sugar-added, or fresh-squeezed orange juice

  • 1/4-1/2 cup pure maple syrup

How To Make it

  1.  In a medium sized saucepan (ideally 3-4 quarts), heat 1 tablespoon olive oil over medium heat. When oil is warmed, add the diced celery, carrots, and parsnips; stir to coat in the oil, and cook, covered, until tender but not cooked through, about 20 minutes.

  2. Add the chopped sage, rosemary, and thyme, and stir. Cook, covered, an additional 5 minutes.

  3. Add the wild rice to the vegetable mixture, and stir, cooking 2 more minutes.

  4. Pour the broth into the saucepan, and bring the soup up to a boil. Turn down heat to medium-low to maintain a simmer for 30-35 minutes. 

  5. While the soup is cooking, add the cranberries to a small saucepan over medium heat, and stir in ¼ cup orange juice and ¼ cup pure maple syrup. Bring to a rolling simmer, and continue to cook until juices are mostly absorbed, about 15 minutes. (Keep a careful eye on them to prevent burning.) Once the cranberries have burst and are a jelly-like substance, add extra maple syrup (start with 2-4 tablespoons) and taste. Adjust sweetness to your preference by adding more as desired.

  6. Toward the end of the simmering time for the soup, in a small saucepan over medium heat, heat second half (1 tablespoon) olive oil. Add the flour and whisk continually while pouring in the coconut milk. Whisk a few additional minutes, until smooth, then add the roux to the soup. 

  7. Bring the soup back up to a rolling simmer once the roux is incorporated. Simmer uncovered until it thickens slightly. Season with salt and pepper to taste.

  8. Top each serving with cranberry jelly.


Want more delicious recipes to enjoy? Be sure to join my mailing list for updates, and exclusive cooking offers. Enjoy,


Abby

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