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.
Ingredients
Scale
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
Instructions
- 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.
- 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.
- Build Soup Base: Pour in the vegetable broth, scraping the bottom of the pot gently to loosen any caramelized bits to enhance flavor.
- Add Pumpkin: Add the pumpkin puree to the pot and stir thoroughly until the mixture is smooth and well combined.
- 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.
- Add Wild Rice: Stir in the cooked wild rice, ensuring it is evenly distributed throughout the soup.
- Add Coconut Milk: Pour in the full-fat coconut milk and gently stir to combine, adding creaminess and richness to the soup.
- Add Parsley: Just before serving, stir in the chopped fresh parsley to add a fresh herbal note and color.
- Season: Taste and season the soup with salt and black pepper to your preference.
- 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
