Pumpkin Wild Rice Soup Recipe

Introduction

This hearty Pumpkin Wild Rice Soup is a comforting blend of creamy pumpkin, nutty wild rice, and fresh vegetables. It’s perfect for chilly days when you want something nourishing and flavorful in a bowl.

Ingredients

• 1 tablespoon olive oil
• 2 large carrots, diced
• 2 ribs celery, diced
• 1 medium white onion, diced
• 8 ounces baby bella mushrooms, diced
• 4 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup pumpkin purée
• 1 cup uncooked wild rice, rinsed and drained
• 1 sprig fresh sage
• 1 bay leaf
• 1 (15-ounce) can coconut milk
• 1 (15-ounce) can chickpeas, rinsed and drained
• 2 large handfuls fresh kale, finely chopped with tough stems removed
• Fine sea salt and freshly-ground black pepper

Instructions

1. Step 1: Heat the olive oil in a large stockpot over medium-high heat. Add the diced carrots, celery, and onion. Sauté, stirring occasionally, for 5 minutes until softened.
2. Step 2: Add the diced mushrooms and minced garlic to the pot. Continue to sauté, stirring occasionally, for another 4 minutes.
3. Step 3: Pour in the vegetable broth and add the pumpkin purée, rinsed wild rice, fresh sage sprig, and bay leaf. Stir to combine and bring the mixture to a simmer.
4. Step 4: Cover the pot, reduce the heat to medium-low to maintain a gentle simmer, and cook for about 30 minutes or until the rice is tender. Stir occasionally to prevent sticking.
5. Step 5: Remove and discard the bay leaf and sage sprig. Stir in the coconut milk, chickpeas, and chopped kale. Cook until the kale wilts slightly.
6. Step 6: Taste the soup and season with fine sea salt and freshly ground black pepper as needed. Optionally, add more pumpkin purée for a richer flavor.
7. Step 7: Serve the soup warm and enjoy the comforting flavors.

Tips & Variations

• For extra depth, roast the pumpkin purée with a pinch of cinnamon before adding it to the soup.
• Substitute kale with spinach or Swiss chard if preferred.
• Add a squeeze of fresh lemon juice before serving to brighten the flavors.
• Use white rice instead of wild rice for a quicker cooking time, though wild rice adds a nice texture.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of vegetable broth or water if the soup has thickened. This soup also freezes well; thaw overnight in the refrigerator before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this soup without coconut milk?

Yes, you can substitute coconut milk with any plant-based milk or heavy cream, depending on your dietary preference. Just be mindful of how it will affect the flavor and creaminess.

Is this soup vegan?

Yes, this recipe is fully vegan, using vegetable broth and plant-based ingredients throughout.

Pumpkin Wild Rice Soup Recipe

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★★★★★

4.7 from 120 reviews

This hearty and comforting Pumpkin Wild Rice Soup combines the earthiness of wild rice and mushrooms with the creamy sweetness of pumpkin purée and coconut milk. Packed with wholesome vegetables, chickpeas, and fresh kale, this soup is perfect for a nourishing fall or winter meal.

• Author: Maya
• Prep Time: 15 minutes
• Cook Time: 40 minutes
• Total Time: 55 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Vegan

Ingredients

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Vegetables and Aromatics

• 1 tablespoon olive oil
• 2 large carrots, diced
• 2 ribs celery, diced
• 1 medium white onion, diced
• 8 ounces baby bella mushrooms, diced
• 4 cloves garlic, minced
• 2 large handfuls fresh kale, finely chopped with tough stems removed

Liquids and Broth

• 4 cups vegetable broth
• 1 cup pumpkin purée
• 1 (15-ounce) can coconut milk

Grains, Legumes and Herbs

• 1 cup uncooked wild rice, rinsed and drained
• 1 sprig fresh sage
• 1 bay leaf
• 1 (15-ounce) can chickpeas, rinsed and drained

Seasonings

• Fine sea salt, to taste
• Freshly-ground black pepper, to taste

Instructions

1. Sauté the veggies: Heat the olive oil in a large stockpot over medium-high heat. Add the diced carrots, celery, and onion and sauté, stirring occasionally, for about 5 minutes until they begin to soften. Then add the diced mushrooms and minced garlic and continue to sauté, stirring occasionally, for another 4 minutes until fragrant and tender.
2. Simmer the soup: Pour in the vegetable broth and add the pumpkin purée, rinsed wild rice, fresh sage sprig, and bay leaf. Stir everything to combine thoroughly. Bring the mixture to a simmer, then cover the pot, reduce the heat to medium-low to maintain a gentle simmer, and let cook for 30 minutes or until the wild rice is tender. Stir occasionally during cooking to prevent the rice from sticking to the bottom.
3. Season and finish: Remove and discard the bay leaf and sage sprig from the soup. Stir in the coconut milk, rinsed chickpeas, and chopped kale until well incorporated. Taste the soup and season with fine sea salt and freshly ground black pepper as needed. For a richer pumpkin flavor, you can add a bit more pumpkin purée at this stage.
4. Serve: Ladle the soup warm into bowls and enjoy immediately. This hearty soup pairs well with crusty bread or a light side salad.

Notes

• Rinsing the wild rice before cooking helps remove excess starch and ensures a better texture.
• Adjust the amount of coconut milk and pumpkin purée based on your preferred creaminess and pumpkin intensity.
• For a vegan and gluten-free meal, ensure your vegetable broth is free of gluten-containing ingredients.
• Leftovers can be refrigerated for up to 3 days or frozen for up to 2 months.
• If the soup thickens too much upon standing, add a splash of vegetable broth or water when reheating.

Keywords: pumpkin soup, wild rice soup, vegan soup, hearty soup, autumn recipe, coconut milk, healthy soup, vegetable soup