Vegan Pumpkin Wild Rice Soup Recipe

Introduction

This vegan pumpkin wild rice soup is a creamy, comforting dish perfect for chilly days. Packed with wholesome vegetables, fragrant spices, and rich coconut milk, it’s both satisfying and easy to prepare. Whether for a cozy dinner or meal prep, this soup offers a delicious way to enjoy fall flavors year-round.

Ingredients

• 1 tablespoon olive oil
• 1 large yellow onion, chopped
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 4 cloves garlic, minced
• 1 teaspoon dried thyme
• 1/2 teaspoon dried sage
• 1/4 teaspoon red pepper flakes (optional)
• 8 cups vegetable broth
• 1 (15-ounce) can pumpkin puree (not pumpkin pie filling)
• 1 cup cooked wild rice
• 1 (13.5-ounce) can full-fat coconut milk
• 1/2 cup chopped fresh parsley
• Salt and black pepper to taste
• Optional toppings: toasted pumpkin seeds, coconut cream, croutons

Instructions

1. Step 1: Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes until the vegetables are softened, stirring occasionally.
2. Step 2: Add minced garlic, dried thyme, dried sage, and red pepper flakes if using. Cook for 1 minute, stirring constantly, until fragrant.
3. Step 3: Pour in the vegetable broth, scraping the bottom of the pot to loosen any browned bits for extra flavor.
4. Step 4: Stir in the pumpkin puree until the mixture is smooth and well combined.
5. Step 5: Bring the soup to a simmer, then reduce heat to low. Cover and cook for 15-20 minutes, stirring occasionally.
6. Step 6: Add the cooked wild rice, stirring to distribute it evenly throughout the soup.
7. Step 7: Pour in the coconut milk and stir gently to combine everything.
8. Step 8: Just before serving, stir in the chopped fresh parsley.
9. Step 9: Season the soup with salt and black pepper to taste.
10. Step 10: Ladle the soup into bowls and garnish with your favorite toppings like toasted pumpkin seeds, coconut cream, or croutons.

Tips & Variations

• Use leftover cooked wild rice or substitute with brown rice or quinoa for a different texture.
• Add a splash of maple syrup or a pinch of cinnamon for a hint of sweetness and warmth.
• If you prefer a thinner soup, add more vegetable broth or coconut milk to reach your desired consistency.
• For extra depth, sauté mushrooms with the vegetables or add a splash of soy sauce or tamari.

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. You can also freeze the soup for up to 3 months; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh pumpkin instead of canned pumpkin puree?

Yes, but fresh pumpkin should be cooked and pureed before adding. Roast or steam the pumpkin until soft, then blend until smooth. The texture might be a bit chunkier than canned puree.

Is this soup spicy?

The soup is mild by default, but adding red pepper flakes gives it a gentle heat. You can adjust the amount or omit them completely based on your taste.

Vegan Pumpkin Wild Rice Soup Recipe

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★★★★★

5 from 88 reviews

• Author: lina
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Diet: Vegan

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Description

This Vegan Pumpkin Wild Rice Soup is a hearty and creamy dish blending the earthy flavors of pumpkin, aromatic vegetables, and nutty wild rice, perfectly balanced with coconut milk and herbs. It is both comforting and nutritious, ideal for fall or anytime you crave a wholesome, plant-based soup.

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Ingredients

Scale 1x2x3x

Vegetables and Aromatics

• 1 tablespoon olive oil
• 1 large yellow onion, chopped
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 4 cloves garlic, minced

Herbs and Spices

• 1 teaspoon dried thyme
• 1/2 teaspoon dried sage
• 1/4 teaspoon red pepper flakes (optional)

Liquids and Base

• 8 cups vegetable broth
• 1 (15-ounce) can pumpkin puree (not pumpkin pie filling)
• 1 (13.5-ounce) can full-fat coconut milk

Grains and Garnishes

• 1 cup cooked wild rice
• 1/2 cup chopped fresh parsley
• Salt and black pepper to taste
• Optional toppings: toasted pumpkin seeds, coconut cream, croutons

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Instructions

1. Sauté Vegetables: Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onion, diced carrots, and celery, sautéing for 5-7 minutes until softened, stirring occasionally to prevent sticking.
2. Add Aromatics: Stir in minced garlic, dried thyme, dried sage, and red pepper flakes if using. Cook for 1 minute while stirring constantly until the mixture is fragrant.
3. Build Soup Base: Pour in the vegetable broth, scraping the bottom of the pot gently to loosen any caramelized bits to enhance flavor.
4. Add Pumpkin: Add the pumpkin puree to the pot and stir thoroughly until the mixture is smooth and well combined.
5. Simmer: Bring the soup to a gentle simmer, then reduce the heat to low. Cover the pot and let it cook for 15-20 minutes, stirring occasionally to meld the flavors.
6. Add Wild Rice: Stir in the cooked wild rice, ensuring it is evenly distributed throughout the soup.
7. Add Coconut Milk: Pour in the full-fat coconut milk and gently stir to combine, adding creaminess and richness to the soup.
8. Add Parsley: Just before serving, stir in the chopped fresh parsley to add a fresh herbal note and color.
9. Season: Taste and season the soup with salt and black pepper to your preference.
10. Serve: Ladle the soup into bowls and garnish with optional toppings such as toasted pumpkin seeds, a swirl of coconut cream, or crunchy croutons for added texture and flavor.

Notes

• Use pure pumpkin puree, not pumpkin pie filling, to avoid added sugars and spices.
• Cook the wild rice separately beforehand, as it requires different cooking time and prevents mushy texture in soup.
• For added heat, increase red pepper flakes or add a dash of cayenne pepper.
• Leftovers store well in the refrigerator for up to 4 days and freeze beautifully for up to 3 months.
• For a thinner soup, add extra vegetable broth or coconut milk when reheating.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: Vegan, American

Keywords: vegan pumpkin soup, wild rice soup, creamy pumpkin soup, plant-based soup, fall soup recipe, coconut milk soup, healthy vegan soup