I still remember the first chilly October Saturday when I threw together this soup using a can of pumpkin puree I’d bought for pie-making. My 10-year-old took one bite and said, “Mom, this tastes like fall in a bowl,” which is probably the best compliment I’ve gotten in my kitchen. This Vegan Pumpkin Wild Rice Soup has earned its spot in my regular rotation because it delivers serious comfort without any dairy, and the wild rice makes it filling enough that nobody misses the meat.
Table of Contents
Ingredients for Vegan Pumpkin Wild Rice Soup
I’ve tested this recipe more times than I can count, and the beauty is in its simplicity. In my experience, canned pumpkin puree works better than fresh because the consistency stays reliable every time. The wild rice is what makes this soup special – it has a wonderful chewy texture that turns a simple soup into something really satisfying.
- 1 cup wild rice, rinsed until water runs clear
- 1 can (15 oz) pumpkin puree (not pumpkin pie filling – check the label)
- 1 medium onion, diced
- 2 medium carrots, diced into small uniform pieces – I recommend keeping them bite-sized for even cooking
- 2 celery stalks, diced
- 3 garlic cloves, minced – Fresh garlic is worth it here; the flavor really shines through
- 6 cups vegetable broth (I usually go for low-sodium so I can control the salt)
- 1 teaspoon dried thyme
- 1 teaspoon dried sage – This herb is the secret; it complements pumpkin perfectly
- 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 for creaminess)
Step-by-Step Instructions
I recommend getting all your vegetables chopped before you start cooking. This soup comes together in one pot, which means easy cleanup and less stress during the cooking process.
Step 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.
Step 2: Add the minced garlic and sauté for 1 minute, stirring constantly. You want the garlic fragrant but not browned – if it starts to brown, it’ll taste bitter.
Step 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 it’s fully incorporated into the broth. Bring the mixture to a rolling boil over medium-high heat.
Step 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.
Step 5: If you’re using coconut milk, stir it in during the last 5 minutes of cooking. This timing prevents the coconut milk from separating. Season generously with salt and pepper, tasting as you go. I usually add about 1 teaspoon of salt and ½ teaspoon of pepper, but adjust to your preference.
Step 6: Ladle the hot soup into bowls and serve immediately. The soup will thicken as it cools and the rice continues to absorb liquid.
Perfect Pairings for Vegan Pumpkin Wild Rice Soup
This soup is hearty enough to stand alone, but pairing it with complementary sides creates a complete meal that feels special.
Crusty Sourdough Bread: A thick slice of warm sourdough pesto grilled cheese adds protein and turns this into a more substantial meal. The tangy sourdough balances the sweetness of the pumpkin beautifully.
Simple Mixed Green Salad: A crisp salad with lemon vinaigrette adds freshness and acidity that cuts through the richness of the soup, creating a well-rounded meal with different textures.
Roasted Brussels Sprouts: Caramelized Brussels sprouts bring a slight bitterness and crunchy texture that contrasts wonderfully with the smooth, creamy soup. They’re also in season during fall, making this a perfect autumn pairing.
Garlic Herb Crackers: Store-bought or homemade garlic bread rolls add a satisfying crunch and make the meal feel more substantial without much extra effort.
Harvest Vegetable Side: For a complete autumn dinner, try serving alongside cranberry apple twice baked sweet potatoes for a festive, colorful plate that celebrates seasonal produce.
Other Plant-Based Mains: If you’re serving this as a starter, consider pairing it with loaded veggie baked ziti or vegetarian mushroom and spinach lasagna for a satisfying vegan feast.
Storage and Make-Ahead Tips
This soup actually improves in flavor after a day in the refrigerator as the wild rice absorbs the seasoned broth. Store it in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze portions in freezer-safe containers for up to 3 months.
When reheating, I recommend doing it gently on the stovetop over low heat, stirring occasionally. The wild rice absorbs liquid as it sits, so you’ll likely need to add 1-2 cups of vegetable broth or water to reach your desired consistency. Add liquid gradually and stir well before deciding if you need more.
This soup is perfect for meal prep Sunday. Make a big batch, portion it into containers, and you’ll have nutritious lunches or quick dinners ready throughout the week. The flavors deepen over time, making day-two soup even better than day-one.
FAQs
Can I use a different type of rice instead of wild rice?
While wild rice gives this soup its signature texture and nutty flavor, you can substitute with brown rice or a rice blend. Just adjust the cooking time accordingly – brown rice typically cooks in 30-35 minutes instead of 45-50 minutes.
How can I make this soup thicker?
If you prefer a thicker consistency, mash some of the cooked vegetables and rice with a potato masher right in the pot, or blend 1-2 cups of the soup and stir it back in. You can also let it simmer uncovered for an additional 10-15 minutes to reduce the liquid naturally.
Is the coconut milk necessary?
Not at all! The soup is delicious and completely vegan without it. The pumpkin puree already provides a lovely smooth texture. The coconut milk simply adds extra richness and creaminess if you want a more indulgent version.
Vegan Pumpkin Wild Rice Soup
Ingredients
Equipment
Method
- 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.
- Add the minced garlic and sauté for 1 minute, stirring constantly. The garlic should be fragrant but not browned.
- 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.
- 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.
- 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.
- Ladle the hot soup into bowls and serve immediately. The soup will thicken as it cools and the rice continues to absorb liquid.
