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Vegan Pumpkin Wild Rice Soup Recipe

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★★★★★

4.3 from 21 reviews

This Vegan Pumpkin Wild Rice Soup is a hearty, creamy, and flavorful dish perfect for cozy meals. Made with pumpkin puree, cooked wild rice, and rich coconut milk, it combines savory sautéed vegetables and aromatic herbs for a comforting dairy-free option that’s both nutritious and easy to prepare.

Ingredients

Scale

Vegetables and Aromatics

  • 1 tablespoon olive oil
  • 1 large yellow onion, chopped
  • 2 carrots, peeled and diced
  • 2 celery stalks, diced
  • 4 cloves garlic, minced

Herbs and Spices

  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried sage
  • 1/4 teaspoon red pepper flakes (optional)
  • Salt and black pepper to taste

Soup Base

  • 8 cups vegetable broth
  • 1 (15-ounce) can pumpkin puree (not pumpkin pie filling)
  • 1 cup cooked wild rice
  • 1 (13.5-ounce) can full-fat coconut milk
  • 1/2 cup chopped fresh parsley

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 chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes until the vegetables soften, stirring occasionally to prevent sticking.
  2. Add Aromatics: Stir in minced garlic, dried thyme, dried sage, and optional red pepper flakes. Cook for 1 minute while stirring constantly until the mixture becomes fragrant, ensuring the garlic does not burn.
  3. Build Soup Base: Pour in the vegetable broth, scraping the bottom of the pot with a spoon to loosen any browned bits. This adds extra flavor to the soup base.
  4. Add Pumpkin: Add the pumpkin puree to the soup and stir thoroughly until combined and smooth, integrating the rich pumpkin flavor into the broth.
  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 to meld the flavors.
  6. Add Wild Rice: Stir in the cooked wild rice, making sure it is evenly distributed throughout the soup for texture and heartiness.
  7. Add Coconut Milk: Pour in the full-fat coconut milk and stir gently to incorporate the creamy element evenly into the soup base.
  8. Add Parsley: Just before serving, mix in the chopped fresh parsley for brightness and a fresh herbal note.
  9. Season: Taste the soup and season it with salt and black pepper according to your preference for a balanced flavor profile.
  10. Serve: Ladle the soup into bowls and garnish with optional toppings such as toasted pumpkin seeds, a drizzle of coconut cream, or crunchy croutons for added texture and flavor contrast.

Notes

  • This soup is naturally vegan and dairy-free, making it suitable for plant-based diets.
  • You can prepare the wild rice ahead of time or substitute with other cooked grains like brown rice or quinoa.
  • Adjust the red pepper flakes to control the heat level or omit for a milder soup.
  • Use pumpkin puree, not pumpkin pie filling, to avoid added sugars and spices.
  • To make the soup thicker, blend a portion of it before adding the wild rice.

Keywords: vegan pumpkin soup, wild rice soup, dairy-free soup, coconut milk soup, autumn recipe, healthy soup, easy vegan recipe

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