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Creamy Vegan Pumpkin Wild Rice Soup to Warm Your Soul

This Creamy Vegan Pumpkin Wild Rice Soup is the ultimate comfort food, perfect for autumn with wholesome, nourishing ingredients.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 cups
Course: Appetizer
Cuisine: Vegan
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons olive oil Substitute with avocado oil for a different flavor.
  • 1 medium yellow onion Substitute with shallots for a milder taste.
  • 2 medium carrots Use parsnips for a different flavor profile.
  • 1 stalk celery Omit if not available.
  • 3 cloves garlic Substitute with garlic powder if fresh garlic is unavailable.
For the Seasoning
  • 1 teaspoon dried thyme Omit or replace with dried rosemary for a different flavor.
  • 1 teaspoon dried sage Use fresh sage or Italian seasoning as a substitute.
  • 1 pinch red pepper flakes Optional, can be replaced with a dash of cayenne pepper.
For the Soup
  • 4 cups vegetable broth Use homemade broth or water if needed.
  • 1 cup pumpkin puree Ensure it's pure pumpkin and not pie filling.
  • 1 cup cooked wild rice Can substitute with brown rice or quinoa.
  • 1 cup coconut milk Use light coconut milk for a lower-fat version.
For the Finish
  • 1/4 cup fresh parsley Basil can be used as an alternative.
  • salt Essential for seasoning to taste.
  • black pepper Essential for seasoning to taste.

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. Begin by heating 2 tablespoons of olive oil in a large pot over medium heat. Add 1 diced yellow onion, 2 chopped carrots, and 1 chopped celery stalk. Sauté for 5–7 minutes until softened.
  2. Stir in 3 minced garlic cloves, 1 teaspoon of dried thyme, 1 teaspoon of dried sage, and a pinch of red pepper flakes. Cook for 1 minute until fragrant.
  3. Pour in 4 cups of vegetable broth, scraping browned bits from the pot. Bring to a gentle boil.
  4. Reduce the heat to low and whisk in 1 cup of pumpkin puree until smooth.
  5. Cover and simmer for 15–20 minutes on low heat, stirring occasionally.
  6. Stir in 1 cup of cooked wild rice and cook for an additional 5 minutes.
  7. Stir in 1 cup of coconut milk until fully combined, keeping on low heat.
  8. Just before serving, stir in 1/4 cup of freshly chopped parsley.
  9. Adjust seasoning with salt and black pepper to taste.
  10. Ladle the soup into bowls and serve with optional toppings like toasted pumpkin seeds or croutons.

Nutrition

Serving: 1cupCalories: 320kcalCarbohydrates: 45gProtein: 8gFat: 15gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 400mgPotassium: 700mgFiber: 7gSugar: 4gVitamin A: 18000IUVitamin C: 20mgCalcium: 60mgIron: 3mg

Notes

Ensure wild rice is fully cooked separately before adding it to the soup for optimal texture. Adjust thickness by adding broth or simmering uncovered.

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