Created on November 30th, 2025 at 11:20 am
A comforting blend of autumn flavors
This Vegan Pumpkin Wild Rice Soup is a nourishing celebration of the season. The earthy taste of wild rice pairs beautifully with the creamy, smooth texture of pumpkin. Each spoonful brings warmth, and the vibrant orange hue of the soup reflects the depth of flavors within. Aromas of garlic and herbs dance in the air, inviting you to take a moment to savor the simple yet rich experience.
Perfect for chilly evenings, this soup not only provides comfort but also packs a nutritional punch. It blends the heartiness of wild rice with the natural sweetness of pumpkin, creating a satisfying dish that is both filling and revitalizing. Whether served as a light dinner or alongside a crusty bread for lunch, it finds its way into your heart and your regular meal rotation.
There’s beauty in its simplicity, each ingredient shines without overwhelming the senses. This soup embodies the spirit of fall, leaving you with a sense of coziness and satisfaction.
Why This Dish Belongs in Your Rotation
This soup is a delightful way to embrace the comforts of fall. The combination of flavors is rich yet balanced, with the wild rice adding a pleasant chewiness that complements the velvety pumpkin. The slow cooking process allows the ingredients to meld beautifully, creating a depth of flavor that feels homemade and heartfelt.
What sets this recipe apart is its versatility. You can enjoy it warm on its own or garnish it with fresh herbs or a squeeze of lemon for a bright contrast. Additionally, it makes fantastic leftovers, as the flavors continue to develop and deepen overnight. This makes it an excellent choice for meal prep or a comforting packed lunch.
Time Breakdown
Preparing this nourishing soup is simple and quick, perfect for busy weeknights or leisurely weekends. Most of the cooking is hands-off, allowing you to focus on other tasks while it simmers.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4–6
Ingredients List
- 1 cup wild rice (rinsed and drained)
- 2 cups pumpkin puree (canned or fresh)
- 1 medium yellow onion (chopped)
- 2 cloves garlic (minced)
- 4 cups vegetable broth
- 1 tsp dried thyme
- 1 tsp ground cinnamon
- 1/2 tsp nutmeg
- Salt and pepper, to taste
- 2 Tbsp olive oil (for cooking)
- 1 cup coconut milk (for creaminess)
- Optional: fresh parsley or chives, minced, for garnish
Kitchen Tools
Cooking this soup is manageable with just a few basic tools, ensuring that your experience remains stress-free.
- Large pot or Dutch oven
- Wooden spoon
- Measuring cups
- Chef’s knife
- Cutting board
Step-by-Step Instructions
In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook for 3–4 minutes until it becomes translucent and fragrant. Stir in the minced garlic and cook for another minute, watching closely to avoid burning.
Add the rinsed wild rice to the pot, stirring gently to coat it with the oil and combine with the onions and garlic. Allow it to toast for a minute, enhancing its nutty flavor.
Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and let it simmer for about 20 minutes, or until the rice is tender and has absorbed some of the liquid.
Once the wild rice is cooked, stir in the pumpkin puree and coconut milk. Add the thyme, cinnamon, nutmeg, salt, and pepper, mixing well to combine. Allow the soup to heat through for an additional 5 minutes.
Use an immersion blender to gently blend the soup to your desired consistency, or transfer to a blender in batches for a smoother texture. If you prefer a chunkier soup, blend only half.
Taste and adjust seasoning as necessary. Serve the soup warm, garnished with fresh parsley or chives if desired.
Pro Tips
- For added depth, you can sauté some diced carrots and celery along with the onion and garlic.
- If you like a little spice, consider adding a pinch of cayenne pepper or red pepper flakes.
- This dish is a great way to use leftover pumpkin from other recipes.
- It freezes well, so consider making a double batch to have on hand for busy days.
A Warm Harvest Comfort
This Vegan Pumpkin Wild Rice Soup truly reflects the essence of home cooking. Its balanced flavors and warm, inviting texture make it an ideal choice for comforting meals. With its wholesome ingredients and simple preparation, it keeps you nourished while embracing the season’s best. Enjoy this soup on chilly evenings or any day you crave something easy yet satisfying. It is a reminder that nourishing food doesn’t have to be complicated.
Nutrition Table
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 250 kcal |
| Protein | 6 g |
| Fat | 10 g |
| Carbohydrates | 37 g |
| Fiber | 5 g |
| Sugar | 2 g |
| Sodium | 500 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.
Vegan Pumpkin Wild Rice Soup
Ingredients
Main Ingredients
- 1 cup wild rice (rinsed and drained)
- 2 cups pumpkin puree (canned or fresh)
- 1 medium yellow onion (chopped)
- 2 cloves garlic (minced)
- 4 cups vegetable broth
- 1 tsp dried thyme
- 1 tsp ground cinnamon
- 1/2 tsp nutmeg
- Salt and pepper, to taste
- 2 Tbsp olive oil (for cooking)
- 1 cup coconut milk (for creaminess)
Optional Garnish
- 1 Tbsp fresh parsley or chives, minced for garnish
Instructions
Preparation
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook for 3–4 minutes until it becomes translucent and fragrant.
- Stir in the minced garlic and cook for another minute, watching closely to avoid burning.
- Add the rinsed wild rice to the pot, stirring gently to coat it with the oil and combine with the onions and garlic. Allow it to toast for a minute.
- Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and let it simmer for about 20 minutes, or until the rice is tender.
- Once the wild rice is cooked, stir in the pumpkin puree and coconut milk. Add the thyme, cinnamon, nutmeg, salt, and pepper, mixing well to combine.
- Allow the soup to heat through for an additional 5 minutes.
- Use an immersion blender to gently blend the soup to your desired consistency, or transfer to a blender in batches.
- Serve the soup warm, garnished with fresh parsley or chives if desired.
Notes
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