This post may contain affiliate links, which means I make a small commission off items you purchase at no additional cost to you. Please read my disclaimer page.

Jump to Recipe·Print Recipe·Leave a Review

This hearty, nutrient-dense Ancestral Beef and Wild Rice Soup is one of my favorite ways to get a variety of minerals, protein, and flavor all in one bowl. I truly do have a soup obsession this time of year, and this is definitely one of my favorite ones I’ve made so far!

The star of the recipe is ancestral beef – a blend of ground beef with organ meats like liver and heart mixed in. I used the Force of Nature Ancestral Blend, which comes from regeneratively raised cattle. Organ meats are some of the most nutrient-rich foods you can eat, packed with iron, B vitamins, zinc, and fat-soluble vitamins like A and K2. By blending them with ground beef, you get all of those benefits in a way that’s approachable, flavorful, and easy to cook with. It’s a simple and easy way to honor the “nose-to-tail” tradition that I love so much.

Another key element here is wild rice. Did you know wild rice isn’t actually rice at all, but the seed of an aquatic grass native to North America? It has a nutty flavor, chewy texture, and is rich in protein, fiber, and minerals like magnesium and phosphorus. I used the Lundberg Wild Rice Blend, which isn’t 100% wild rice but a mix of brown rice, sweet brown rice, wild rice, red rice, and black rice. The blend brings a beautiful variety of colors and textures to the soup, along with a slightly softer bite than pure wild rice. While 100% wild rice is available online, blends are much more affordable and widely available in stores.

This Ancestral Beef and Wild Rice Soup is warming, filling, and deeply nourishing. It’s perfect for meal prep or nourishing family dinners. The vegetables add sweetness and depth, while the kale brings in vibrant greens for extra minerals and balance. It’s also the kind of meal that tastes even better the next day, so you’ll love the leftovers even more!

Nutritional benefits of this recipe

Ancestral Beef – This blend of ground beef and organ meats is a true nutritional powerhouse. The muscle meat provides high-quality protein and iron for energy and muscle support, while the organ meats (like liver and heart) contain much higher amounts of key vitamins and minerals than most other foods. Liver is loaded with vitamin A, B12, folate, and copper, supporting vision, brain function, and red blood cell production, and these nutrients are highly bioavailable. Heart provides CoQ10 for energy and cardiovascular health. Blending organ meats into ground beef makes it approachable, flavorful, and deeply nourishing — a simple and easy way to sneak organs into your diet.
Wild Rice Blend – I used Lundberg’s Wild Rice Blend, which combines brown rice, sweet brown rice, wild rice, red rice, and black rice. This mix adds a variety of textures, colors, and flavors while providing fiber, protein, and essential minerals like magnesium and phosphorus, making it more nutrient-diverse than plain white rice.
Carrots, Celery, Mushrooms, & Kale – These vegetables bring a wealth of vitamins, minerals, and antioxidants to your bowl. Carrots are rich in beta-carotene for eye health, celery adds hydration and phytonutrients, mushrooms provide immune-supporting compounds, and kale is a mineral-packed leafy green that supports overall health. Together, they create a colorful, nutrient-dense base for the soup.
Garlic & Onion – These aromatics add bold flavor while supporting heart health, immunity, and reducing inflammation, making every bite as nourishing as it is tasty.

Ingredients

Ancestral beef – I used the Force of Nature Ancestral Blend, which comes from regeneratively raised, grass-fed cattle. It is a blend of ground beef with liver and heart, so it’s a great nose-to-tail option for meat that offers even more nutrients than traditional ground beef.

Wild rice blend – I used the Lundberg Wild Rice Blend, which isn’t 100% wild rice but a mix of brown rice, sweet brown rice, wild rice, red rice, and black rice. While 100% wild rice is available online, blends are much more affordable and widely available in stores.The blend brings a beautiful variety of colors and textures to the soup, along with a slightly softer bite than pure wild rice.

Onion

Garlic

Carrots

Celery

Mushrooms

Kale

Broth – I use chicken broth from Bonafide because it does not have any natural flavors in it – you would be suprised by how many companies use natural flavors in broth!

Italian seasoning, salt, pepper

Method

Preheat a large soup pot (at least 6–8 quarts) over medium-high heat with oil.
Add onion and mushrooms, cooking 4–5 minutes until translucent. Stir in garlic and sauté 1 minute.
Add ancestral beef and cook about 5 minutes, breaking it up as it cooks. Drain excess fat if desired. Season with Italian seasoning, 1/2 tsp salt, and black pepper.
Stir in celery, carrots, and the remaining 1 tsp salt.
Add broth, kale, and wild rice. Bring to a boil, then reduce to low, cover, and simmer slightly for 40–45 minutes until rice is tender.
Taste and adjust salt to preference. (I usually add another 1/2 tsp.)
Serve hot and enjoy!

Storage, meal prep, and freezing instructions

Storage:

Refrigerator: 5 days
Freezer: 3–4 months in freezer-safe containers (leave space for expansion). Make sure to let it cool fully before freezing.

Meal Prep Tips:

Portion into 2-3 cup containers for grab-and-go meals.
For freezing: Slightly undercook wild rice by 5–10 minutes to prevent it from becoming too soft. Let it cool fully before freezing. After frozen and ready to eat, thaw overnight in the fridge and reheat gently on the stove.

Serving Suggestion:

Pair with a side salad, grilled cheese, crackers, rolls, or toast
Garnish with fresh herbs if desired

Modifications

Use regular ground beef instead of an ancestral blend if that’s what you prefer or have on hand. You can also use another meat as well, such as chicken, turkey, bison, etc.
Brown rice would substitute in place of the wild rice blend.
White rice such as basmati or jasmine rice can be used in place of the wild rice blend, and it’ll be done in about 15 minutes instead of 45 minutes.
Use leeks or shallots in place of the onion.
Add or substitute any other veggies, such as diced bell pepper, beets, peas, etc. Soup is a great way to clean out the fridge!

Other recipes you’ll love

Beef & Rice Soup with Fresh Oregano

Veggie-Packed Chicken and Rice Soup

Hearty Tuscan Soup

Red Lentil & Beef Chili

Recipe Card powered by

key words: ancestral beef soup, beef and wild rice soup, ancestral blend beef recipe, Force of Nature beef recipe, organ meat soup, nutrient dense soup recipe, healthy beef soup, high protein soup recipe, regenerative beef recipe, nose to tail recipes, wild rice blend soup, Lundberg wild rice recipe, soup with kale and carrots, mushroom and beef soup, cozy fall soup, winter comfort food, meal prep soup recipe, freezer friendly soup, traditional food recipes, ancestral blend ground beef recipe, beef organ meat recipes, liver and beef recipes, heart and beef recipes, nutrient dense comfort food, healthy dinner soup recipe, gluten free soup recipe, dairy free beef soup,

ancestral diet recipes, nose to tail eating, traditional foods soup, superfood soup recipe, immune boosting soup, high iron soup recipe, vitamin rich beef soup, B12 rich foods recipe, nourishing winter soup, healing soup recipe, gut healthy soup, broth based beef soup, beef and veggie soup, hearty beef soup recipe, family dinner soup, large batch soup recipe, one pot beef soup, easy beef soup recipe, stovetop beef soup, freezer meal soup recipe, meal prep friendly soup, healthy weeknight dinner soup, soup for energy, soup with wild rice and kale, soup for immune system, ancestral cooking recipes, real food soup recipe, regeneratively raised beef recipe, sustainable beef soup, Force of Nature ancestral blend recipes