Vegan Pumpkin Wild Rice Soup Recipe

Introduction

This Vegan Pumpkin Wild Rice Soup is a comforting and creamy dish perfect for cozy evenings. Packed with seasonal flavors and hearty wild rice, it’s both nourishing and satisfying. Plus, it’s easy to customize to suit your taste.

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: Stir in pumpkin puree until smooth and well combined.
5. Step 5: Bring the soup to a simmer, reduce heat to low, cover, and cook for 15-20 minutes, stirring occasionally.
6. Step 6: Stir in cooked wild rice, ensuring it’s evenly distributed.
7. Step 7: Pour in coconut milk and stir gently to combine.
8. Step 8: Stir in chopped fresh parsley just before serving.
9. Step 9: Season with salt and black pepper to taste.
10. Step 10: Ladle the soup into bowls and garnish with toasted pumpkin seeds, coconut cream, or croutons if desired.

Tips & Variations

• Add more red pepper flakes or a pinch of cayenne for a spicier kick.
• Include other vegetables like spinach, kale, or mushrooms by adding them during the last 5-10 minutes of cooking.
• For extra protein, stir in cooked lentils or chickpeas before serving.
• Use an immersion blender to partially or fully blend the soup for a smoother texture.
• If the soup is too thick, thin it with additional vegetable broth, or simmer uncovered to thicken if too thin.
• Experiment with herbs such as rosemary, oregano, or marjoram for different flavor profiles.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave, adding a splash of vegetable broth if it has thickened. This soup also freezes well; cool completely before transferring to freezer-safe containers. Freeze for up to 2 months and thaw overnight in the refrigerator before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

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

No, pumpkin pie filling contains added sugars and spices that will alter the soup’s flavor. Be sure to use plain pumpkin puree for the best results.

How do I cook wild rice for this soup?

Rinse wild rice thoroughly. Use 1 cup of wild rice to 3 cups of water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 45-50 minutes until tender and grains have split open. Drain any excess liquid before adding to the soup.

Vegan Pumpkin Wild Rice Soup Recipe

Print Recipe

★★★★★

4.6 from 135 reviews

This comforting Vegan Pumpkin Wild Rice Soup combines creamy pumpkin puree with hearty wild rice and aromatic vegetables, enriched with full-fat coconut milk for a luscious texture. Perfectly spiced with thyme, sage, and a hint of red pepper flakes, this gluten-free and vegan soup is a nutritious and satisfying choice for any season.

• Author: lucas
• 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

Scale 1x2x3x

Main 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. 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, stirring occasionally until the vegetables have softened and the onions are translucent.
2. Add Aromatics: Stir in the minced garlic, dried thyme, dried sage, and the optional red pepper flakes. Cook for about 1 minute while stirring constantly to release their fragrant aromas without burning the garlic.
3. Build Soup Base: Pour in the vegetable broth, using a spoon to scrape the bottom of the pot to loosen any browned bits from sautéing. This adds extra flavor to the soup base.
4. Add Pumpkin: Stir in the pumpkin puree until fully incorporated and the soup has a smooth, even consistency.
5. Simmer: Increase heat slightly to 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 prevent sticking.
6. Add Wild Rice: Stir the cooked wild rice into the soup, making sure it is evenly distributed throughout.
7. Add Coconut Milk: Pour in the full-fat coconut milk gently and stir to combine, adding richness and creaminess to the soup.
8. Add Parsley: Just before serving, stir in the chopped fresh parsley for a fresh herbal finish.
9. Season: Taste the soup and season it with salt and black pepper to your preference.
10. Serve: Ladle the soup into bowls and garnish with optional toppings such as toasted pumpkin seeds, a swirl of coconut cream, or croutons for extra texture and flavor.

Notes

• Spice it up by adding additional red pepper flakes or a pinch of cayenne pepper for extra heat.
• Add more vegetables like spinach, kale, or mushrooms during the last 5-10 minutes of cooking to prevent overcooking.
• Make the soup heartier by adding cooked lentils or chickpeas to increase protein and fiber content.
• Use an immersion blender if you prefer a smoother or partially blended soup. Start blending at low speed carefully when handling hot liquids.
• Adjust thickness by adding more vegetable broth if too thick, or simmer uncovered briefly to reduce liquid if too thin.
• This soup can be made ahead and stored in the refrigerator for up to 3 days; flavors improve over time.
• Freezes well for up to 2 months; cool completely before freezing and thaw overnight in the refrigerator before reheating.
• When cooking wild rice, rinse thoroughly and simmer 1 cup wild rice in 3 cups water or broth for 45-50 minutes until tender; drain excess water.
• Ensure to use pumpkin puree, not pumpkin pie filling, to avoid added sugars and spices.
• Full-fat coconut milk offers best richness, but light coconut milk or coconut cream can be used for varying textures.
• Try other herbs such as rosemary, oregano, or marjoram to vary flavor profiles.
• Pairs wonderfully with crusty bread or grilled cheese sandwiches, especially for fall meals.
• Leftover soup can be gently reheated on stovetop or microwave with a splash of broth if thickened.
• This recipe is both vegan and gluten-free, ideal for various dietary restrictions.
• Customize ingredients and seasonings to suit personal preferences.

Keywords: vegan pumpkin soup, wild rice soup, dairy-free soup, gluten free soup, fall soup recipe, coconut milk soup, healthy vegan soup