Vegan Pumpkin Wild Rice Soup Recipe

Introduction

This vegan pumpkin wild rice soup is a comforting and hearty dish perfect for chilly days. It combines creamy pumpkin and tender wild rice with savory herbs for a deliciously satisfying meal.

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 minced 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 the soup 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 the soup with salt and pepper to taste. Ladle into bowls and serve hot.

Tips & Variations

• For a richer flavor, toast the wild rice in the pot for a few minutes before adding the liquids.
• Add cooked white beans or chickpeas to increase protein and texture.
• Use fresh herbs if available for a brighter taste.
• Swap coconut milk for any plant-based milk you prefer.

Storage

Store leftover soup in an airtight container in the refrigerator for up to one week. It also freezes well for up to three months—thaw overnight in the fridge before reheating. Reheat gently on the stove or in the microwave, stirring occasionally.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned pumpkin pie filling instead of pumpkin puree?

It’s best to use plain pumpkin puree. Pumpkin pie filling contains added sugars and spices that may alter the soup’s flavor.

Is wild rice necessary, or can I substitute it?

You can substitute wild rice with brown rice or other whole grains, but cooking times and textures may vary.

Vegan Pumpkin Wild Rice Soup Recipe

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★★★★★

4.6 from 80 reviews

This Vegan Pumpkin Wild Rice Soup is a hearty and comforting dish perfect for chilly days. Made with nutrient-rich wild rice, creamy pumpkin puree, and a medley of aromatic vegetables, it offers a deliciously rich texture and warming flavors. The addition of coconut milk creates a creamy finish while keeping it completely plant-based and dairy-free. This soup is easy to prepare, wholesome, and makes for a perfect vegan-friendly meal.

• Author: Joe
• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Vegan

Ingredients

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Soup Base

• 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

Optional Add-ins

• 1 cup coconut milk (optional)

Instructions

1. Prepare the base vegetables: In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery, cooking until softened and translucent, about 5-7 minutes. This step develops the soup’s foundational flavors.
2. Sauté the garlic: Add the minced garlic to the pot and sauté for an additional minute until fragrant, being careful not to burn it.
3. Add main ingredients and herbs: Stir in the rinsed wild rice, pumpkin puree, vegetable broth, thyme, and sage. Mix everything well to combine the flavors evenly.
4. Simmer the soup: Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer gently for about 45 minutes, or until the wild rice is tender and cooked through.
5. Finish with coconut milk: If using, stir in the coconut milk to add creaminess and richness to the soup. Heat through without boiling to preserve the coconut milk’s texture.
6. Season and serve: Taste and adjust seasoning with salt and pepper according to your preference. Ladle the soup into bowls and serve hot for a comforting meal.

Notes

• This soup can be made ahead and stored in the refrigerator for up to one week or frozen for longer storage.
• For extra protein and texture, consider adding cooked beans or lentils during the simmering step.
• Customize the flavor with additional spices such as smoked paprika, curry powder, or cayenne pepper for a twist.
• Wild rice can take longer to cook depending on the brand; adjust simmering time as needed.
• Use low-sodium vegetable broth to control salt content.

Keywords: vegan pumpkin soup, wild rice soup, vegan fall recipe, creamy pumpkin soup, dairy-free soup, plant-based soup, cozy soup recipe