Tahini Wild Rice Soup

Can you put tahini in soup?

Yes, tahini is great in soups; it adds a nice creaminess with a savory, earthy, and nutty flavor similar to peanut butter or other nut butters. A good-quality tahini will be smooth and velvety, while a bitter or chalky taste can indicate a lower quality or expired product.

Tahini is a paste made from ground sesame seeds, and is rich in nutrients like healthy fats, protein, fiber, calcium, magnesium, iron, and zinc. 

The healthy fats in tahini, such as monounsaturated and polyunsaturated fats, can help lower bad cholesterol and reduce the risk of heart disease.  And the fiber in tahini can aid in digestion. 

Most people know tahini from hummus. I also love it in pasta sauces such as my Miso Tahini Pasta as well as Avocado Pasta.

Tahini can be found in the ethnic section or the nut butters section of the grocery store. I also have good luck at places like Trader Joe’s and Sprouts. Amazon also carries it.

Can you use wild rice in soup?

Yes, wild rice is fantastic in soups. Try it in my Broccoli Wild Rice Soup as well. It can be cooked directly in the soup broth, which makes it super convenient.  Wild rice is more hearty and less prone to overcooking than other types of rice, so it’s a great addition to soup.

It’s is a nutritious and beneficial addition to any diet, being a good source of nutrients like manganese, phosphorus, magnesium, and zinc, as well as vitamins like B vitamins (B1, B2, B3, B6), potassium, and rich in antioxidants. Wild rice is also higher in protein than other types of rice.

Wild rice is also a good source of dietary fiber, which is important for digestive health, and helping you feel full longer. Fiber, along with wild rice’s low saturated fat, can contribute to heart health by helping to lower cholesterol and maintain healthy blood pressure.

Look on the rice aisle of the grocery store for wild rice. If you can’t find plain wild rice at the regular grocery store, check specialty places like Trader Joe’s and Sprouts. It can also be purchased on Amazon. In a pinch, you could use a wild blend of rice, but I think the soup is much better with simple wild rice.

For more ways to use wild rice, check out my recipes for Wild rice salad, chimichurri shrimp bowls, and Broccoli wild rice casserole.

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Simple Meal Solutions for Insulin Resistance: 75 Recipes to Improve Insulin Resistance and Support Stable Blood Sugar by Megan Koehn, RD. is a fantastic resource to help you with your blood sugar levels.

Did you know that more than 40% of Americans suffer from insulin resistance, a serious metabolic condition linked to diabetes, cardiovascular disease, PCOS, and more. Did you also know that it’s possible to manage or even improve insulin resistance.

This book shows you how to balance your blood sugar and improve your metabolic health while maintaining your busy lifestyle. It offers quick, easy, and satisfying recipes. And, I’m super impressed by the recipes. I marked so many pages to try! I first had to start with this tahini sweet potato soup though, but it looked so fantastic. And let me tell you, it does not disappoint.

This guide features 75 recipes that can be prepared in just a few minutes, making healthy eating both achievable and enjoyable. There’s breakfast to dinner, plus a chapter on snacks and treats. All of which are designed to use nutrition to help maintain balanced blood sugar and support your journey to better health.

If you love reading about nutrition, I have a whole guide of some fantastic books I’ve read. Check out my favorite Must Read Diet and Nutrition Books.

How to make

This soup is great for meal prep as well as weeknight dinner. It’s like autumn in a bowl. Chewy nutty wild rice is simmered in a savory veggie filled broth with the hint of sweetness of sweet potatoes, then you’ll add some tahini for an umami flavor punch. Be sure to scroll down to the printable recipe card for full ingredients and instructions.

Cook the onions and garlic in a little oil, then stir in broth, wild rice, mushrooms, carrots, sweet potato, bay leaf, and Old Bay seasoning. Bring the soup to a simmer, then reduce the heat and simmer for 30 minutes, stirring occasionally.

In a small bowl, whisk together the milk, tahini, and remaining 1 tablespoon oil (I found that a milk frother made quick work of this). Slowly add this milk mixture to the soup and stir until combined.

Tip: The tahini and milk will separate quickly, so give the mixture an extra whisk right before adding it to the soup.

Add the kale, and salt and pepper to taste. Cook until the rice and veggies are tender.

Wild rice is nice and hearty, but it can be overcooked. Simmer the soup until the rice has split open, yet is still firm and chewy. If the rice becomes mushy or loses its texture, it’s over cooked.

Storage

Store leftover wild rice soup in an airtight container in the fridge for up to 4 days.

As the soup sits, the rice will continue to absorb the broth and thicken. When reheating you may want to add extra water or broth until the desired consistency is reached. 

Reheat in the microwave or on the stovetop.

For longer storage, the soup can be frozen. To freeze, allow it to cool completely, then store in a freezer-safe container, making sure not to fill it too full so there’s room for the liquid to expand. I like to split it into portions and freeze so it’s easy to pull out a serving or two. Have you seen those Souper cubes, silicone storage containers? They’re perfect for freezing the soup.

Serving Suggestions

Pair this soup with a nice crusty no knead bread, dill cottage cheese bread, or cornbread.

And it goes well with an Asparagus pecan salad, peach arugula salad, or Kale salad.

Changes to the recipe

As always, I offer changes. I recommend making the recipe as written first, then playing around with it.

Add more protein with a cup or two of cooked shredded chicken, chickpeas, tofu, white beans, or quinoa.

Toss in more veggies with a couple stalks of celery. In general, if you have some leftover vegetables in the fridge, feel free to add them to this recipe. Try using shredded carrots instead of chopping the carrots to save time. Change the greens to spinach if you prefer, or leave them out if you have a family member who doesn’t like them.

Swap the sweet potatoes for butternut squash or acorn squash when it’s in season. Regular potatoes or chopped pumpkin will also make great substitutes.

Swap the dairy milk for a plant-based milk like coconut milk, soy milk, or almond milk. Make sure it’s unsweetened and has no added flavor like vanilla.