Nourishing Vegan Pumpkin Wild Rice Soup Recipe
This Nourishing Pumpkin Wild Rice Soup is a hearty, comforting vegan soup packed with wild rice, pumpkin puree, and a medley of fresh vegetables and herbs. Perfect for chilly days, it combines creamy coconut milk and protein-rich cannellini beans for a satisfying, flavorful bowl that’s both nutritious and delicious.
- Prep Time: 15 minutes
- Cook Time: 55 minutes
- Total Time: 1 hour 10 minutes
- Yield: 6 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Ingredients
Scale
Grains & Legumes
- 2/3 cup wild rice
- 15 ounce can cannellini beans, rinsed and drained
Vegetables & Aromatics
- 1/2 large yellow onion, chopped
- 3 chopped carrots (about 1 ½ cups)
- 3 stalks chopped celery (about 1 ½ cups)
- 4 cloves garlic, minced
- 1 ½ cup frozen butternut squash or freshly diced/cubed
- 2 sprigs fresh thyme
- 1 bay leaf
Liquids & Oils
- 2 tablespoons olive oil
- 1 cup pumpkin puree
- 5 cups vegetable broth (divided)
- 1 cup coconut milk or dairy-free milk of choice
Seasonings
- 1/2 teaspoon kosher salt (plus more to taste)
- 1 teaspoon black pepper (plus more to taste)
- 1 teaspoon dried thyme
Instructions
- Soak Wild Rice: Rinse the wild rice thoroughly and place it in a cup or jar. Cover the rice with water and let it soak while you prepare the other ingredients to help reduce cooking time and ensure tenderness.
- Sauté Vegetables: Heat the olive oil in a large pot over medium heat. Once the oil is hot, add the chopped onion and carrots. Sauté for 2-3 minutes until they begin to soften, then add the chopped celery and sauté an additional 2 minutes. Stir in the minced garlic and cook until fragrant, about 30 seconds to 1 minute, taking care not to burn the garlic.
- Add Pumpkin and Broth: Stir in the pumpkin puree and 4 cups of the vegetable broth. Drain the soaked wild rice and add it to the pot along with the fresh thyme sprigs and bay leaf. Stir everything together and bring the mixture to a boil over medium-high heat.
- Simmer Soup: Once boiling, reduce the heat to low to maintain a gentle simmer. Cover the pot with a lid and let it cook for 30 minutes, allowing the rice to cook through and the flavors to meld.
- Finish Soup: After 30 minutes, remove the lid carefully and take out the thyme sprigs and bay leaf. Stir in the remaining 1 cup of vegetable broth, kosher salt, black pepper, dried thyme, rinsed cannellini beans, coconut milk (or dairy-free milk), and the frozen or fresh butternut squash cubes. Cover the pot again and simmer for another 20 minutes or until the rice and squash are tender.
- Adjust Seasoning and Serve: Taste the soup and add additional salt, pepper, or broth/milk if you prefer a thinner consistency. Garnish with fresh thyme leaves and serve warm for a nourishing, comforting meal.
Notes
- Soaking wild rice helps reduce cooking time and improves texture.
- Coconut milk adds creaminess without dairy, making this soup vegan.
- You can substitute butternut squash with other winter squash varieties.
- For a spicier twist, add a pinch of cayenne pepper or smoked paprika.
- Leftovers keep well refrigerated for up to 3 days and can be frozen for longer storage.
Keywords: pumpkin soup, wild rice soup, vegan soup, dairy-free, autumn recipe, hearty soup, healthy soup, plant-based, gluten free, vegetable soup