Vegan Pumpkin Wild Rice Soup Recipe

Introduction

This vegan pumpkin wild rice soup is a comforting and flavorful dish perfect for chilly days. It blends creamy pumpkin and coconut milk with hearty wild rice and savory herbs for a satisfying and nourishing meal.

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 onion, carrots, and celery; sauté for 5-7 minutes until 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 vegetable broth, scraping the bottom of the pot to loosen any browned bits.
4. Step 4: Add pumpkin puree and stir well to combine until smooth.
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: Stir in the cooked wild rice, ensuring it is evenly distributed throughout the soup.
7. Step 7: Pour in the coconut milk and stir gently to combine.
8. Step 8: Stir in chopped fresh parsley just before serving.
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 such as toasted pumpkin seeds, coconut cream, or croutons.

Tips & Variations

• For a smoother texture, blend part of the soup before adding the wild rice.
• Swap wild rice with brown rice or quinoa for a different grain option.
• Adjust the red pepper flakes to control the level of heat.
• Add a splash of maple syrup for subtle sweetness if desired.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, stirring occasionally to maintain a creamy texture. For longer storage, freeze in portions for up to 3 months and thaw overnight in the refrigerator 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, you can use fresh pumpkin. Roast or steam peeled pumpkin chunks until soft, then puree until smooth. Use approximately 2 cups of fresh pumpkin puree to replace the canned version.

Is this soup gluten-free?

Yes, this soup is naturally gluten-free as long as the vegetable broth and any toppings you use are gluten-free as well.

Vegan Pumpkin Wild Rice Soup Recipe

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4.5 from 125 reviews

This Vegan Pumpkin Wild Rice Soup is a comforting and hearty plant-based dish perfect for autumn and winter. Made with creamy pumpkin puree, earthy wild rice, and rich coconut milk, it combines savory sautéed vegetables and aromatic herbs for a flavorful and nutritious meal. Easy to prepare on the stovetop, this soup is ideal for cozy dinners and can be topped with pumpkin seeds, coconut cream, or crunchy croutons for added texture and taste.

• Author: Emma
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Vegan

Ingredients

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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)

Soup Base

• 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. Sauté Vegetables: 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 to prevent sticking or burning.
2. Add Aromatics: Stir in minced garlic, dried thyme, dried sage, and red pepper flakes if using. Cook for 1 minute while stirring constantly to release the aromas and flavors.
3. Build Soup Base: Pour in the vegetable broth, scraping the bottom of the pot to loosen any browned bits that add depth of flavor.
4. Add Pumpkin: Stir in the pumpkin puree until fully combined, creating a smooth and creamy base for the soup.
5. Simmer: Bring the soup to a gentle simmer, then reduce the heat to low. Cover the pot and cook for 15-20 minutes, stirring occasionally to meld flavors.
6. Add Wild Rice: Stir in the cooked wild rice to ensure it’s evenly distributed throughout the soup.
7. Add Coconut Milk: Pour in the full-fat coconut milk and stir gently to incorporate it, enriching the soup with creaminess.
8. Add Parsley: Just before serving, fold in the chopped fresh parsley for a fresh herbaceous note.
9. Season: Taste the soup and season with salt and black pepper as needed to enhance all the flavors.
10. Serve: Ladle the soup into bowls and garnish with optional toppings like toasted pumpkin seeds, a swirl of coconut cream, or crunchy croutons to add texture and visual appeal.

Notes

• You can use canned pumpkin puree, but avoid pumpkin pie filling as it contains added spices and sugar.
• Wild rice can be cooked ahead of time or use leftover rice to save preparation time.
• Adjust the consistency by adding more vegetable broth if you prefer a thinner soup.
• For extra heat, increase the red pepper flakes or add a dash of cayenne pepper.
• This soup keeps well in the refrigerator for up to 4 days and freezes perfectly for up to 3 months.
• To make it nut-free and soy-free, this recipe uses coconut milk instead of dairy or nut-based creamers.

Keywords: vegan pumpkin soup, wild rice soup, dairy-free soup, coconut milk soup, autumn soup, healthy vegan recipe, easy vegan dinner, plant-based soup