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Vegan Pumpkin Wild Rice Soup

Cozy Up with Vegan Pumpkin Wild Rice Soup for Fall Bliss

Enjoy this Vegan Pumpkin Wild Rice Soup, a nourishing and comforting meal perfect for fall.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 bowls
Course: Soup
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 tablespoon Olive Oil Use vegetable oil as substitute if desired.
  • 1 whole Yellow Onion Substitute with shallots or leeks if needed.
  • 2 medium Carrots Try parsnips for a different flavor.
  • 2 stalks Celery Omit or replace with bell peppers if preferred.
  • 3 cloves Garlic Fresh is best; garlic powder can work in a pinch.
For the Seasoning
  • 1 teaspoon Dried Thyme Use dried oregano if needed.
  • 1 teaspoon Dried Sage Rosemary can be an alternative.
  • 1 teaspoon Red Pepper Flakes Omit or substitute with fresh chili if preferred.
  • to taste Salt Adjust according to your taste preference.
  • to taste Black Pepper Adjust according to your taste preference.
For the Soup
  • 4 cups Vegetable Broth Make sure it’s vegan.
  • 1 cup Pumpkin Puree Use homemade or canned (not pie filling).
  • 2 cups Cooked Wild Rice Substitute with cooked brown rice or quinoa.
  • 1 cup Coconut Milk Light coconut milk or nut milk can also work.
  • 1 bunch Fresh Parsley Cilantro can be an alternative.
Optional Toppings
  • 1/4 cup Toasted Pumpkin Seeds Enhance texture and flavor.
  • 1/4 cup Coconut Cream Drizzle over the soup before serving.
  • 1 cup Croutons Add for texture and enjoyment.

Equipment

  • Large pot

Method
 

Preparation Steps
  1. In a large pot over medium heat, add a tablespoon of olive oil. Sauté the diced yellow onion, chopped carrots, and celery for 5-7 minutes until the onions become translucent and the vegetables are tender.
  2. Stir in minced garlic, dried thyme, dried sage, and red pepper flakes. Cook for an additional minute until the garlic is fragrant.
  3. Pour in four cups of vegetable broth, scraping the bottom of the pot to lift any browned bits from the vegetables. Bring to a gentle simmer.
  4. Stir in one cup of pumpkin puree and let it cook for about 2-3 minutes.
  5. Cover the pot and reduce heat to low. Allow the soup to simmer for 15-20 minutes, stirring occasionally.
  6. Gently mix in two cups of cooked wild rice. Cook for another 5 minutes to warm through.
  7. Pour in one cup of coconut milk and stir until well combined. Heat for a few more minutes.
  8. Fold in fresh chopped parsley just before serving.
  9. Taste and adjust the seasoning with salt and black pepper.
  10. Ladle the soup into bowls, garnishing with optional toppings.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 6gFat: 10gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 500mgPotassium: 600mgFiber: 5gSugar: 5gVitamin A: 900IUVitamin C: 15mgCalcium: 50mgIron: 2mg

Notes

Store leftover soup in an airtight container for up to 3 days. Freeze for up to 2 months.

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