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–+ servings
Vegan Pumpkin Wild Rice Soup

Hearty Vegan Pumpkin Wild Rice Soup for Cozy Fall Nights

This Vegan Pumpkin Wild Rice Soup combines creamy pumpkin and nutty wild rice for a perfect fall dish rich in flavor and nutrients.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 1 cup Pumpkin Puree Can be substituted with roasted butternut squash.
  • 1 cup Wild Rice Brown rice can be used as a quicker alternative.
  • 4 cups Vegetable Broth Use low-sodium broth if preferred.
For the Aromatics
  • 2 tablespoons Olive Oil Any neutral oil can be used.
  • 1 medium Onion Can substitute with shallots or leeks.
  • 2 medium Carrots Adds a mirepoix base for flavor.
  • 2 stalks Celery Adds a mirepoix base for flavor.
  • 3 cloves Garlic Fresh garlic has the best impact.
For the Seasoning
  • 1 teaspoon Dried Thyme Fresh herbs can be used if available.
  • 1 teaspoon Dried Sage Fresh herbs can be used if available.
  • Salt To taste.
  • Pepper To taste.
For Creaminess (Optional)
  • 1 cup Coconut Milk Almond milk or cashew cream can work as a non-coconut alternative.

Equipment

  • Large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 diced onion, 2 diced carrots, and 2 diced celery stalks, stirring frequently for about 5 to 7 minutes until tender and translucent.
  2. Stir in 3 minced garlic cloves and sauté for an additional minute until fragrant.
  3. Add 1 cup of wild rice, 1 can of pumpkin puree, 4 cups of vegetable broth, 1 teaspoon each of dried thyme and sage. Bring to a boil, stirring occasionally.
  4. Reduce the heat, cover, and let the soup simmer for about 45 minutes until the wild rice is cooked.
  5. Stir in 1 cup of coconut milk (if using) and adjust seasoning with salt and pepper.
  6. Ladle into bowls and serve hot, optionally garnished with fresh herbs.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 6gFat: 9gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 500mgPotassium: 600mgFiber: 8gSugar: 5gVitamin A: 10000IUVitamin C: 15mgCalcium: 50mgIron: 2mg

Notes

This soup can be prepped ahead, is adjustable for texture, and freezes well for future cozy nights.

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