Vegan Pumpkin Wild Rice Soup

Created on November 25th, 2025 at 10:02 am

A comforting blend of pumpkin, wild rice, and spices

This Vegan Pumpkin Wild Rice Soup is a warm embrace on a chilly day, combining the earthiness of wild rice with the silky texture of blended pumpkin. The vibrant orange of the pumpkin contrasts beautifully with the nutty, chewy grains, while aromatic spices add layers of flavor without overwhelming the palate. As you scoop it into bowls, the rich, orange color is sure to bring a smile, and the aroma of garlic and thyme fills the air, inviting everyone to gather around the table. Each spoonful is soothing, making it a perfect dish for busy weeknights or a leisurely weekend.

Beyond its comforting qualities, this soup is also a practical option. It’s simple to prepare, allowing you to create a nourishing meal without extensive effort. The natural sweetness of the pumpkin melds perfectly with savory notes, resulting in a harmonious blend that warms both the body and soul.

What Makes This Recipe Special

This Vegan Pumpkin Wild Rice Soup is not only delicious but also incredibly versatile. The combination of wild rice and pumpkin yields a texture that is both creamy and satisfying. While the soup may be simple in its ingredients, it boasts a depth of flavor, enhanced by onion, garlic, and herbs. The wild rice holds up well, providing a pleasant chewiness that complements the softness of the pumpkin.

One of the highlights of this recipe is how well it adapts to various diets and preferences. It is entirely plant-based, making it suitable for vegans and those looking for lighter options. Additionally, the soup can be prepared ahead of time and stored in the refrigerator for a few days, allowing the flavors to deepen. It’s an excellent choice for meal prep, and the leftovers can easily be reheated, making it a convenient option for lunch or dinner.

Time Breakdown

This recipe comes together quickly, making it perfect for a busy day. With minimal hands-on time, it’s ideal for those evening hours when you want something warm and nourishing without the fuss.

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4–6

Ingredients List

• 1 cup wild rice, rinsed
• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 2 garlic cloves, minced
• 1 can (15 oz) pure pumpkin puree
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon ground cinnamon
• ½ teaspoon nutmeg
• 1 teaspoon salt (to taste)
• ½ teaspoon black pepper (to taste)
• Optional: fresh thyme leaves for garnish

Kitchen Tools

This recipe keeps things straightforward, using basic tools that most kitchens have on hand.

• Large pot or Dutch oven
• Wooden spoon
• Measuring cups
• Cutting board
• Knife

Step-by-Step Instructions

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes, or until translucent and fragrant, stirring occasionally to prevent burning.
2. Stir in the minced garlic and sauté for another minute until it becomes aromatic. Be careful not to let it brown.
3. Add the wild rice to the pot, followed by the pumpkin puree and vegetable broth. Stir well to combine all the ingredients.
4. Season with thyme, cinnamon, nutmeg, salt, and black pepper. Bring the mixture to a gentle simmer, then reduce the heat and cover the pot.
5. Cook for about 25-30 minutes, or until the wild rice is tender and the grains have split open. Stir occasionally to prevent the rice from sticking to the bottom of the pot.
6. Once the rice is cooked, taste and adjust the seasoning as needed. If desired, use an immersion blender and blend a portion of the soup for a creamier texture, or serve it as is for a chunkier bite.
7. Serve hot, garnished with fresh thyme leaves if using. Enjoy warm in a bowl or with crusty bread on the side for added comfort.

Pro Tips

• For added flavor, sauté some carrots or celery with the onions.
• Be sure to rinse the wild rice thoroughly; this removes excess starch and ensures a better texture.
• If you prefer a spicier kick, a pinch of cayenne pepper can enhance the depth of flavor.
• This soup freezes well; store it in an airtight container for up to three months.
• The flavors develop beautifully, making this soup even more enjoyable the following day.

A Bowl of Pure Comfort

This Vegan Pumpkin Wild Rice Soup is an inspiring blend of the season’s best ingredients, providing warmth and nourishment with each bite. Its simplicity and ease of preparation make it a great addition to any weeknight meal plan or for turning a leisurely Sunday dinner into something special. With its nutritious elements and comforting qualities, it’s a reminder that home-cooked meals can provide genuine warmth and satisfaction.

Nutrition Table

Nutrient	Amount (per serving)
Calories	320 kcal
Protein	8 g
Fat	8 g
Carbohydrates	56 g
Fiber	7 g
Sugar	3 g
Sodium	450 mg

Disclaimer: Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. Please consult a nutritionist for precise dietary advice.