Vegan Pumpkin Wild Rice Soup Recipe

Introduction

This Vegan Pumpkin Wild Rice Soup is a comforting and hearty dish perfect for chilly days. Packed with seasonal pumpkin, tender wild rice, and aromatic herbs, it’s a satisfying meal that’s both nutritious and delicious.

Ingredients

• 1 cup wild rice, rinsed
• 1 can (15 oz) pumpkin puree
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 6 cups vegetable broth
• 1 teaspoon thyme
• 1 teaspoon sage
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 cup coconut milk (optional)

Instructions

1. Step 1: In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery, cooking until softened, about 5-7 minutes.
2. Step 2: Add the garlic and sauté for an additional minute until fragrant.
3. Step 3: Stir in the wild rice, pumpkin puree, and vegetable broth along with the thyme and sage. Bring the mixture to a boil.
4. Step 4: Reduce the heat to low, cover the pot, and let it simmer for about 45 minutes, or until the wild rice is tender.
5. Step 5: If desired, stir in the coconut milk for added creaminess and warmth.
6. Step 6: Season with salt and pepper to taste, then ladle the soup into bowls and serve hot.

Tips & Variations

• For extra protein, add cooked chickpeas or white beans during the last 10 minutes of cooking.
• Use fresh herbs if available for a brighter flavor instead of dried thyme and sage.
• Substitute coconut milk with almond or oat milk for a different dairy-free creaminess.
• If you like a thicker soup, blend a portion and stir it back in before serving.

Storage

Store the soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove over low heat, stirring occasionally. This soup also freezes well for up to 3 months; thaw in the refrigerator overnight before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned pumpkin pie filling instead of puree?

No, canned pumpkin pie filling contains added sugars and spices that will alter the flavor. Use pure pumpkin puree for the best results.

Is wild rice necessary, or can I use a different rice?

Wild rice adds a unique texture and flavor, but you can substitute brown rice or another whole grain if preferred. Just adjust cooking times accordingly, as some grains cook faster than wild rice.

Vegan Pumpkin Wild Rice Soup Recipe

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4.7 from 147 reviews

This hearty Vegan Pumpkin Wild Rice Soup combines earthy wild rice with creamy pumpkin puree and aromatic herbs for a comforting and nutritious bowl perfect for chilly days. Enhanced with fresh vegetables and optional coconut milk, this soup is warming, vegan-friendly, and naturally gluten free.

• Author: Naya
• Prep Time: 15 minutes
• Cook Time: 50 minutes
• Total Time: 65 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Vegan

Ingredients

Scale 1x2x3x

Vegetables and Aromatics

• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced

Base and Grains

• 1 cup wild rice, rinsed
• 1 can (15 oz) pumpkin puree
• 6 cups vegetable broth

Herbs and Seasonings

• 1 teaspoon thyme
• 1 teaspoon sage
• Salt and pepper to taste

Fats and Optional Ingredients

• 2 tablespoons olive oil
• 1 cup coconut milk (optional, for added creaminess)

Instructions

1. Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery, cooking until softened, about 5 to 7 minutes. This step builds the flavor base for the soup.
2. Add Garlic: Stir in the minced garlic and sauté for an additional minute until fragrant, ensuring it doesn’t burn.
3. Combine Main Ingredients: Add the rinsed wild rice, pumpkin puree, vegetable broth, thyme, and sage to the pot. Stir to combine all ingredients evenly before bringing the mixture to a boil.
4. Simmer the Soup: Once boiling, reduce the heat to low. Cover the pot and let the soup simmer gently for about 45 minutes, or until the wild rice is tender and cooked through.
5. Add Coconut Milk (Optional): For a creamier texture, stir in the coconut milk after the rice is cooked, allowing it to warm through evenly without boiling.
6. Season and Serve: Season the soup with salt and pepper to taste. Ladle the hot soup into bowls and serve warm for a comforting meal.

Notes

• Wild rice can take longer to cook than other rice varieties; ensure it is fully tender before serving.
• If coconut milk is omitted, the soup will be lighter but still flavorful and creamy due to the pumpkin.
• This soup freezes well—store in airtight containers for up to 3 months and thaw before reheating.
• For added texture, consider topping with toasted pumpkin seeds or fresh herbs like parsley.
• Adjust seasoning to taste, adding more herbs or a splash of lemon juice for brightness if desired.

Keywords: vegan pumpkin soup, wild rice soup, dairy-free soup, autumn soup, healthy pumpkin soup, vegan comfort food