Vegan Pumpkin Wild Rice Soup Recipe

Introduction

This vegan pumpkin wild rice soup is a comforting and hearty dish perfect for chilly days. Packed with savory vegetables, creamy coconut milk, and nutty wild rice, it offers a rich and satisfying flavor that’s both nourishing and delicious.

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 chopped onion, carrots, and celery; sauté for 5-7 minutes until softened, stirring occasionally.
2. Step 2: Stir in 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: Add pumpkin puree and stir well until the mixture is smooth and combined.
5. Step 5: Bring the soup to a simmer, then reduce heat to low. Cover and cook for 15-20 minutes, stirring occasionally.
6. Step 6: Stir in the cooked wild rice, ensuring it is evenly distributed throughout the soup.
7. Step 7: Pour in the coconut milk and stir gently to combine.
8. Step 8: Add chopped fresh parsley just before serving.
9. Step 9: Season the soup with salt and black pepper to taste.
10. Step 10: Ladle soup into bowls and garnish with optional toppings like toasted pumpkin seeds, coconut cream, or croutons.

Tips & Variations

• Use freshly cooked wild rice or leftover rice to save time without losing flavor.
• For a spicier kick, increase the red pepper flakes or add a dash of smoked paprika.
• Swap fresh parsley for cilantro or chives for a different fresh herb profile.
• To make the soup thicker, blend a portion with an immersion blender before adding rice and coconut milk.

Storage

Store the soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, stirring occasionally. The soup may thicken after refrigeration—thin it with a splash of vegetable broth or water if needed.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

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

No, canned pumpkin pie filling contains added sugars and spices which will alter the flavor of the soup. Use plain pumpkin puree for the best results.

Is this soup gluten-free?

Yes, all the ingredients in this recipe are naturally gluten-free. Just ensure any added toppings like croutons are gluten-free if needed.

Vegan Pumpkin Wild Rice Soup Recipe

Print Recipe

★★★★★

4.8 from 101 reviews

A creamy and hearty Vegan Pumpkin Wild Rice Soup that combines the earthy flavors of pumpkin and wild rice with aromatic vegetables and herbs, enriched with full-fat coconut milk for a luscious texture. Perfect for a cozy meal, this soup is vegan, dairy-free, and comforting for fall or any time of year.

• Author: Elias
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Vegan

Ingredients

Scale 1x2x3x

Vegetables

• 1 large yellow onion, chopped
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 4 cloves garlic, minced
• 1/2 cup chopped fresh parsley

Spices & Herbs

• 1 teaspoon dried thyme
• 1/2 teaspoon dried sage
• 1/4 teaspoon red pepper flakes (optional)
• Salt and black pepper to taste

Liquids & Broth

• 1 tablespoon olive oil
• 8 cups vegetable broth
• 1 (13.5-ounce) can full-fat coconut milk

Main Ingredients

• 1 (15-ounce) can pumpkin puree (not pumpkin pie filling)
• 1 cup cooked wild rice

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 are softened and translucent.
2. Add Aromatics: Stir in the minced garlic, dried thyme, dried sage, and red pepper flakes if using. Cook for about 1 minute, stirring constantly until the mixture becomes fragrant.
3. Build Soup Base: Pour in the vegetable broth, scraping the bottom of the pot to loosen any browned bits which add flavor to the soup.
4. Add Pumpkin: Stir in the pumpkin puree thoroughly until the mixture is smooth and fully combined.
5. Simmer: 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 and allow flavors to meld.
6. Add Wild Rice: Stir in the cooked wild rice, ensuring it is evenly distributed throughout the soup for texture and heartiness.
7. Add Coconut Milk: Pour in the full-fat coconut milk and gently stir to combine it evenly, enriching the soup with creaminess and a subtle sweetness.
8. Add Parsley: Just before serving, stir in the chopped fresh parsley to add brightness and fresh herbal notes.
9. Season: Taste the soup and season with salt and black pepper according to your preference for balanced flavor.
10. Serve: Ladle the soup into bowls and garnish with optional toppings such as toasted pumpkin seeds, coconut cream, or croutons to add texture and extra flavor.

Notes

• Use canned pumpkin puree and not pumpkin pie filling to avoid added sugars and spices.
• Cook wild rice ahead of time or use leftover rice to save preparation time.
• Adjust red pepper flakes based on your preference for heat or omit for a milder soup.
• For a thinner consistency, add more vegetable broth or water during simmering.
• This soup stores well in the refrigerator for up to 4 days and freezes beautifully for longer storage.
• To keep it fully vegan, check that your vegetable broth is free from animal products.

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