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Vegan Pumpkin Wild Rice Soup

A cozy and nourishing vegan soup combining creamy pumpkin and wild rice, perfect for chilly autumn evenings.
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Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings: 6 portions
Course: Dinner, Main Course, Soup
Cuisine: American, Vegan
Calories: 300
Ingredients Equipment Method Notes

Ingredients
  

  • 1 cup wild rice rinsed until water runs clear
  • 15 oz pumpkin puree 1 can, not pumpkin pie filling
  • 1 medium onion diced
  • 2 medium carrots diced into small uniform pieces
  • 2 stalks celery diced
  • 3 cloves garlic minced
  • 6 cups vegetable broth low-sodium preferred
  • 1 teaspoon dried thyme
  • 1 teaspoon dried sage
  • Salt and freshly ground black pepper to taste
  • 2 tablespoons olive oil
  • 1 cup full-fat coconut milk optional, add during last 5 minutes of cooking

Equipment

  • Large pot (at least 5-quart)
  • Wooden spoon
  • Ladle
  • Measuring cups and spoons
  • Cutting board
  • Sharp knife

Method
 

  1. Heat the olive oil in a large pot (at least 5-quart) over medium heat. Add the diced onion, carrots, and celery, stirring occasionally. Cook for 5-7 minutes until the vegetables soften and the onion turns translucent with slightly golden edges.
  2. Add the minced garlic and sauté for 1 minute, stirring constantly. The garlic should be fragrant but not browned.
  3. Stir in the rinsed wild rice, pumpkin puree, and vegetable broth along with the thyme and sage. Mix everything together, breaking up any clumps of pumpkin until fully incorporated into the broth. Bring the mixture to a rolling boil over medium-high heat.
  4. Once boiling, reduce the heat to low, cover the pot with a lid, and simmer for 45-50 minutes. The wild rice is done when the grains are tender and many have split open to reveal their white interiors. Check around the 40-minute mark and taste a few grains.
  5. If using coconut milk, stir it in during the last 5 minutes of cooking to prevent separation. Season generously with salt and pepper, tasting as you go. Start with about 1 teaspoon of salt and ½ teaspoon of pepper, adjusting to your preference.
  6. Ladle the hot soup into bowls and serve immediately. The soup will thicken as it cools and the rice continues to absorb liquid.

Notes

This soup can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 3 months. The wild rice absorbs liquid as it sits, so add 1-2 cups of vegetable broth when reheating to reach desired consistency. Coconut milk is optional but adds wonderful creaminess. The soup tastes even better the next day as flavors develop.