Flexibility is one of Minnesota's authentic wild rice soup’s strongest selling points. This wild rice soup recipe is made with asparagus, crab, and wild rice in a creamy soup broth – it is a soup that stretches the boundaries of Minnesotan tradition, offering flexibility to the cook who makes it.
Cream of Asparagus, Crab & Wild Rice Soup

Share the LVE

Share on facebook
Share on twitter
Share on pinterest
Share on linkedin


Prep Time: 

6 Servings

5 Minutes 

Cook Time: 

15 Minutes 


Total Time: 

20 Minutes

Print Friendly, PDF & Email

Asparagus, Crab & Wild Rice Soup That is Delicious Today, Tomorrow, or The Next Day After – And It Freezes Well Too!

Back in my road-tripping days as a garnish-peddler (a.k.a. salesperson who sold cocktail garnishes), I made a lot of trips to Minnesota where wild rice soup has undoubtedly earned its place as Minnesota’s unofficial-but-should-be-official soup.

Cream of Asparagus, Crab & Wild Rice Soup

Just in case you are not familiar, there is nothing more quintessentially Minnesotan than a soup or hot dish that includes wild rice. After all, wild rice is the state’s official grain – a designation that dates to 1977. If you want to learn more about Minnesota-grown lake-harvested wild rice, be sure to check out my post and recipe for Lake-Harvested Wild Rice, Cranberry, and Kale Pilaf.

Thinking back, I cannot recall a single restaurant I visited over the years that did not make some version of a wild-rice soup, wild rice pilaf, or a wild rice casserole to feature on their menu. And like most travelers visiting, I always asked the staff to track down and share their recipes. Some would not, but others were thrilled to disclose their wild rice recipe secrets.

Wild rice, by the way, is not rice at all. It is the seed of a grass that bears a resemblance to rice. The grain thrives in marshes and paddies in northern Minnesota. So botanically, it isn’t a grain.

In this recipe, I have joined a few favorite elements from each of the wild rice soups I’ve eaten. Starting with wild rice in a creamy soup base, then adding asparagus and crab to the ingredient list. But there are many more possibilities.

Flexibility is one of Minnesota's authentic #wildrice soup’s strongest selling points. The appeal is in all the unending ways you can make #wildrice soup, just the way you like it, according to your favorite tastes.

Kymberley Pekrul | G-Free Deliciously Tweet

If you prefer adding more wild rice, do it! Don’t like asparagus or crab? Leave them out. Love carrots and mushrooms? Add them in. Instead of crab add chicken, or use turkey, ham, or bacon. If you hunt or fish, add duck, pheasant, goose, fish, or rabbit. And if the fish or other game is smoked, so much the better, making it exceptionally good because it elevates the flavor complimenting the earthy nutty taste of the wild rice deliciously well.

Skip the animal proteins entirely to make it vegetarian – or go vegan by skipping the cream, substitute olive oil or sunflower oil for the butter, and enlist a mushroom or vegetable broth. Stir in some spinach, broccoli, or kale.

Make it thick or thin...

If you like the soup soupier add more broth. Or thicker? Add a little more flour or some cheese. Creamier? Add a can of mushroom soup. Spicy? Add Tabasco sauce. You get the idea.

Cream of Asparagus, Crab & Wild Rice Soup
Many recipes also include sherry or white wine to make the broth. For me, I prefer two parts cream to three parts broth, and my dear hubby loves super-thick, creamy wild rice soup, so we use (gluten-free) flour or sometimes add in some cheese to make it thicker.
  • When buying asparagus, look for firm, uniform-sized straight spears with tips that are closed and dry.
  • To Keep asparagus fresh longer, place the cut stems in a tall glass or sturdy container filled with 1-2 inches of cold water – like putting flowers in a vase. Place in the refrigerator, changing the water at least once a day until ready to use.
  • Before using, rinse asparagus spears under cold water to remove any dirt or grit. Snap off the bottom inch of the stem to remove any woody parts. The stems will naturally break where the woody part ends, and the tender stem begins. Dry the spears by patting dry between two kitchen towels.
  • Asparagus can be eaten raw or cooked. It’s low on calories, about 20 calories per spear, and it packs a powerful punch of vitamins, minerals, antioxidants, and fiber that is great for digestive health. A natural diuretic, eating asparagus is an excellent way to help cleanse your body of excess salt and fluids by activating the functions of the liver and kidneys that flush out toxins and aid in preventing kidney stones.

Yep, asparagus contains a natural sulfurous organic compound called mercaptan. The same compound is found in other foods, too, like brussels sprouts, cumin, garlic, onions, fish, coffee, and alcohol. When your digestive system breaks down mercaptan, the by-products that are released makes a gas that is well-known for giving your pee that rotten-like smell. After eating foods that can make your pee smell, you might notice that your urine smells strong as soon as 15-minutes after eating asparagus, but do not worry, the max that it may stick around will only be up to maybe 14 hours. And guys, you might also notice that asparagus can make your guy fluids (like sweat and semen) smell pungent too.

The important thing to remember is that asparagus is healthy food. If the smell bothers you, try limiting weekly servings, and rest assured that your fluids will return to smelling normal after a few hours.

Duh…Beans are not the only musical fruit.

Certain green leafy vegetables such as asparagus, brussels sprouts, broccoli, and cabbage are also known to cause excess gas. Like beans, these vegetables contain complex sugars called raffinose found in foods that may cause gas. While beans contain large amounts of this complex sugar, smaller amounts of raffinose are found in asparagus and other green leafy vegetables, and whole grains.


Keto in Five

One final note that I do is to cook the wild rice in chicken stock. Cooking it in this way adds another layer of flavor that gives the soup a little extra boost of deliciousness.

Oh, and if you can afford it, buy native lake-harvested, wood-parched wild rice from Minnesota. The flavor and texture are far superior to the commercially harvested hybrid version.

To give your soup an authentic taste of Minnesota, I recommend trying Native Harvest Wild Rice.*


P.S. Did you try this recipe? If you did, how did you make it? Exactly like I did, or did you put your own unique spin on it? Let me know in the comments below. I’d love to hear from you. ♥

Note: *Please note that I am not an affiliate for Native Harvest Wild Rice, I don’t make a penny from giving my stamp of approval or suggesting that you purchase from them, but I have bought and do use their wild rice at our house. It’s the real deal. You’ll love it!

Learn how to adjust the serving size. CLICK HERE

Cream of Asparagus, Crab & Wild Rice Soup

Cream of Asparagus, Crab & Wild Rice Soup

Kymberley @GFreeDeliciously
Super creamy and delicious, this asparagus and wild rice soup recipe stretches the boundaries of Midwestern tradition, offering flexibility to the cook who makes it.
5 from 1 vote
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Appetizer, Dinner, Entrée, Lunch
Cuisine American
Servings 6
Calories 293 kcal


  • Dutch Oven or Large Heavy Pot
  • Utensils (whisk, ladle, measuring cups and spoons)


  • 1 cup Wild Rice cooked (approximately 1/3 cup uncooked) [1]
  • 1 medium Onion chopped
  • 1 Celery rib finely chopped
  • 2 tablespoons butter
  • 3 tablespoons gluten-free all-purpose Flour
  • 3 cups chicken broth
  • 2 cups Half-n-Half Cream
  • ½ teaspoon Gluten-Free Seasoned Salt
  • ½ teaspoon Salt
  • ½ teaspoon Pepper
  • ¼ teaspoon Nutmeg
  • 8 ounces Asparagus Spears cut into bite-size pieces (approx. ¾-inch pieces)
  • 12 ounces Lump Crabmeat [2]
  • Parsley fresh, chopped, optional*
  • Cracked Pepper optional*
Shop the G-FreeDeliciously Wildtree Store!Wildtree.com/gfreedeliciously!


  • In a large heavy pot or Dutch Oven, cook the onion and celery in butter until translucent. Whisk in the flour until blended, cooking until bubbly 1-2 minutes. Gradually add the broth whisking to combine, then add the half-n-half. Bring the mixture to a boil, reduce heat to medium-low, cook and stir for 3-4 minutes or until thickened. Stir in the seasoning, salt, pepper, and nutmeg.
  • Add the pre-cooked rice, crab meat, and the asparagus to the thickened broth mixture, stirring to incorporate. Simmer on low heat uncovered for 10-12 minutes to allow the flavors to begin to develop. Adjust the soupiness to desired consistency by adding more chicken stock.
  • Continue to simmer over low heat until ready to serve. Ladle into bowls. If desired, top with a sprinkle of chopped fresh parsley and cracked pepper. Serve and enjoy now or freeze to reheat later! [3]


[1] In a medium saucepan, combine 1/3 cup wild rice, 1/4 teaspoon salt and cover with 1-inch of chicken stock; bring to a boil. Reduce heat, cover and simmer 30-40 minutes or until rice is tender and the stock is reduced. You could alternatively cook the wild rice in water, but then you would lose a lot of the flavor.
[2] May substitute imitation crab found in the fresh or frozen meat section.
[3] Store in the refrigerator for up to three days or freeze up to three months in a tightly sealed container, allowing 1-inch headspace. When reheating, heat slowly adding more chicken stock, as the rice will absorb the liquid.


Calories: 293kcalCarbohydrates: 12.2gProtein: 17.7gFat: 19.6gSaturated Fat: 11.8gPolyunsaturated Fat: 1.2gMonounsaturated Fat: 5gTrans Fat: 0.5gCholesterol: 98.1mgSodium: 1071.4mgPotassium: 344.6mgFiber: 1.9gSugar: 3.6gVitamin A: 243.6IUVitamin C: 8.3mgCalcium: 73.1mgIron: 2.1mg
Keyword asparagus, crab, quick and easy, wild rice
Tried this recipe?Please leave a comment to let me know your thoughts!

Recipe Card powered by WP Recipe Maker | Nutrition by NutriFox

(Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.)

Copyright © 2017-2020 Kymberley Pekrul | G-Free Deliciously | gfreedeliciously.com | All content, and photographs are copyright protected. The sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please read my Photo Use Policy for detailed guidelines and further clarification.

If you like this recipe, you might also want to try...


Share on facebook
Share on twitter
Share on pinterest
Share on linkedin

Did you fix this recipe?

Tag @gfreedeliciously and hashtag #CookingGfreeDeliciously on Instagram.


Where there's a whisk, there's always a way to enjoy it gluten-free...


The Highest Quality Canned Seafood Products From Vital Choice! All With Free Shipping On $99! Click Here!
Kymberley @gfreedeliciously

Kymberley @gfreedeliciously

Hi, I'm Kymberley, the creator of G-Free Deliciously and the Amazing, Glorious Journey Programs. I pray that my work will inspire you to honor your body through God and Good Food from the inside out, all while enjoying your Amazing, Glorious Journey!

I'd love to hear your thoughts...

0 0 vote
Article Rating
Notify of
Inline Feedbacks
View all comments
Take a peek at the behind
G-Free Deliciously

Being creative, cooking, fresh veggies, the violin, decorating for holidays, sewing, hand-quilting, cowgirl boots, country music, fresh herbs in pots, blowing dandelions to the wind, walking barefoot in the grass, hanging out with eclectic interesting people, reading, writing, warm lazy summer days, and yoga!

Gluten, cilantro, mixed vegetables (the frozen kind I grew up with), negativism, rudeness, narcissism, overstaying a welcome,
not helping out, liars, promiscuity, cockiness, know-it-alls, being overly-dramatic, goal-less-ness, poor hygiene, chauvinism, lacking a sense of humor, excessive competitiveness, Laziness, horrifying spellers, people-bashing, criticism and mockery of others and their beliefs, flakiness (because flaky people are really unappealing), more swagger than substance, people who constantly manage others (those folks who think they have all the answers…)

Lambrusco, my iPad, popcorn suppers, dark chocolate, cookbooks, Almond-Rocca, historical romances, sun-bathing, weekend coffee with a good book in bed, PBS cooking shows, romantic comedies, cozy sweaters, fuzzy socks, and fragrant bubble baths with soft music and wine…

Say please and thank you, LAUGH, Pray often, ENCOURAGE others, Be KIND, HONEST, HAPPY, Keep your PROMISES, Be GRATEFUL, Wash your hands, FORGIVE yourself and others, LISTEN, Have FAITH, Be CONFIDENT, Honor your parents, CHERISH your children and grandchildren, TREASURE your family, ABIDE in GOD’s love, Be POLITE, Guard your HEART, SEEK your purpose, FEED your mind, body and soul, Be HOPEFUL, Resist temptation, Lay your burdens down, TRUST your gut, CONNECT with nature, Know that GOD made you perfect just the way you are, SERVE others, LIVE to love, Be COURAGEOUS, Shine bright, OPEN your mind, RESPECT differences, HONOR your inner hunger, SING loud, Be PROUD of who you are, Practice PATIENCE, Never give up, WEATHER the storms of life, Say I love you, LOVE one another

  • I’ve traveled to 32 states in the USA where I’ve enjoyed the food, history, people and the local culture while visiting.
  • Among the states, I’ve lived in are Arizona, California, Michigan, and Wisconsin.
  • My favorite island is Maui.
  • I’ve also been to Canada and Mexico.
  • I rode horses as a kid, and barrel-raced.
  • I broke my neck when I was 18 and went to senior prom in a neck brace.
  • As a little girl, I grew up living next door to my grandma and grandpa on a small lake in rural southern Michigan.
  • The first thing I learned to cook was pancakes.
  • The craziest thing I ever made was mint-flavored green cupcakes when I was 13. My family didn’t like them much…

Thanks for stopping by

Kymberley @gfreedeliciously

Creator | Publisher

I'm so happy you're here...

Where my passion is all about helping people to create lasting change in their health and life by making delicious, nutritious choices for eating better. Here you'll find easy recipes that use only real, whole foods with ingredients you can trust. Gluten-free meals that never, ever compromise on taste, which save you time - even when life gets busy.


Recent Posts

Follow Me


Now Playing:

Be sure to visit Wildtree.com/gfreedeliciously
for everything you need for cooking this and more from Wildtree!

Visit the G-Free Deliciously Wildtree Site to get everything you need for making these delicious recipes.

Watch the Cooking Collection Videos:

September 2020: Homecoming

October 2020: Fall Flavors

Disclaimer: Please note that some of the links on this page are affiliate links and I will earn a commission if you purchase through those links. I use all of the products listed and recommend them because they are companies that I have found helpful and trustworthy. Please let me know if you have any questions!




Dessert in Five






On G-Free Deliciously

More to explore...

What You Need to Know About Wine-ing On Your Vacation

Before you think about sipping your favorite beverage while taking it easy in a cabana with a good book, laying in the sun on the beach or my favorite daydream of enjoying pineapple wine while overlooking the ocean; you may want to check out where you can and cannot drink where you’ll be vacationing. It may just save you the biggest vacation faux pas of them all: an expensive souvenir ticket.

Gluten-Free Cake Flour Blend

Gluten-Free Cake Flour Blend – The low protein gluten-free flours and the high starch combination of this blend make gluten-free cakes, coffee cakes, muffins, quick bread and cookies perfectly airy, fluffy and light with a fine crumb and soft, tender texture.

12 Hassle-Free Travel Tips for the Best Away-from-Home, Being Out-and-About, Gluten-Free Travel Adventures

Life is a journey that leads us to new and exciting adventures. As the old saying goes, every education has its tuition.

Favorite Country Baked Oatmeal

Warm, filling, and wholesome, Country Baked Oatmeal for breakfast is especially perfect for cold crisp mornings during Fall and Winter.

Visit Us
Follow Me
Follow by Email
Would love your thoughts, please comment.x
Scroll to Top


By downloading this eBook you agree to receive occasional emails including recipes and exclusive offers from G-Free Deliciously. You may opt-out at any time. If you would like this eBook without joining our email list, please contact us directly.

NO Need to Look for Your Calculator:

Adjusting the serving size of recipes is easier than you may think.

To change the number of portions that a recipe makes go to the “Servings” quantity in the recipe section below. Hover over the servings amount and a slider box will appear above the amount. Slide the toggle to adjust the desired number of portions you want to make. Please note that when adjusting the serving amount the ingredient measures will change to decimal equivalents. Need help with cooking and recipe conversions? Head over to Good Cooking’s Cooking & Recipe Conversions Guide for their online collection of helpful links!