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Vegan Pumpkin Wild Rice Soup

Vegan Pumpkin Wild Rice Soup That's a Hug in a Bowl

This Vegan Pumpkin Wild Rice Soup is a cozy, nourishing dish perfect for chilly evenings.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6 cups
Course: Soups
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Substitute with vegetable oil or coconut oil if needed.
  • 1 medium Yellow Onion Shallots or leeks can work as a substitute.
  • 2 medium Carrots Any root vegetable, like parsnips, can be used.
  • 2 stalks Celery Fennel can be a great swap for a different taste.
  • 3 cloves Garlic In a pinch, use garlic powder (1/8 teaspoon per clove).
  • 1 teaspoon Dried Thyme Use double the amount of fresh thyme if preferred.
  • 1 teaspoon Dried Sage Rosemary can be a lovely alternative.
  • 1 pinch Red Pepper Flakes (optional) Adjust based on spice preference; cayenne can be substituted.
  • 6 cups Vegetable Broth Low-sodium or homemade broth for health.
  • 1 can (15 oz) Pumpkin Puree Ensure it’s pure pumpkin puree, not pie filling.
  • 1 cup Cooked Wild Rice Quinoa can be a great gluten-free option.
  • 1 can (13.5 oz) Full-Fat Coconut Milk Light coconut milk can reduce calories but might alter creaminess.
  • 1/4 cup Fresh Parsley Basil or cilantro can add a different twist.
  • to taste Salt Always adjust to taste.
  • to taste Black Pepper Always adjust to taste.
Optional Toppings
  • 1/4 cup Toasted Pumpkin Seeds Adds crunch and visual appeal.
  • to taste Coconut Cream Provides additional richness.
  • to taste Croutons Perfect for dipping in the soup.

Equipment

  • Large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add chopped yellow onion, diced carrots, and chopped celery, cooking until softened and the onion is translucent, about 5-7 minutes.
  2. Stir in 3 minced garlic cloves, 1 teaspoon dried thyme, 1 teaspoon dried sage, and a pinch of red pepper flakes. Cook for another minute until the garlic is fragrant.
  3. Pour in 6 cups of vegetable broth, scraping the bottom of the pot. Bring to a gentle boil, then reduce heat to low.
  4. Mix in 1 can (15 oz) of pure pumpkin puree until combined and smooth. Simmer for a few minutes.
  5. Bring the soup to a simmer, then cover and let it cook for 15-20 minutes to deepen flavors.
  6. Stir in 1 cup of cooked wild rice and let it simmer for an additional 5 minutes.
  7. Gradually mix in 1 can (13.5 oz) of full-fat coconut milk, stirring gently.
  8. Before serving, stir in 1/4 cup of chopped fresh parsley.
  9. Taste and adjust the seasoning with salt and black pepper as desired.
  10. Ladle the warm soup into bowls and garnish with optional toppings like toasted pumpkin seeds or a swirl of coconut cream. Serve hot alongside crusty bread.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 30gProtein: 4gFat: 12gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gSodium: 500mgPotassium: 800mgFiber: 6gSugar: 5gVitamin A: 4000IUVitamin C: 15mgCalcium: 50mgIron: 3mg

Notes

Always use pure pumpkin puree for the best flavor. Adjust broth amount for desired thickness of soup.

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