Print

Vegan Pumpkin Wild Rice Soup Recipe

Print Recipe

★★★★★

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.

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)

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

Find it online: https://platedbyemma.com/vegan-pumpkin-wild-rice-soup-recipe/