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Vegan Pumpkin Wild Rice Soup Recipe

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★★★★★

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.

Ingredients

Scale

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

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