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Vegan Pumpkin Wild Rice Soup Recipe

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★★★★★

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.

Ingredients

Scale

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

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