Autumn calls for warm, comforting meals, and this Nourishing Pumpkin Wild Rice Soup (Vegan) definitely hits the spot. My family adores this recipe, especially on crisp weekend evenings. It’s packed with wholesome ingredients, making it a satisfying and healthy dinner option. Plus, it’s super easy to make, which is a win for any busy weeknight!
This vegan version is just as creamy and delicious as traditional pumpkin soup, thanks to the addition of coconut milk. The wild rice adds a delightful nutty flavor and a pleasant chewy texture, making this soup truly special. It’s a great way to sneak in extra veggies too! So gather your ingredients and let’s get cooking!
Why You’ll Love It
This Nourishing Pumpkin Wild Rice Soup (Vegan) is a winner on so many levels:
- Wholesome and Flavorful: It’s brimming with nutritious ingredients like pumpkin, wild rice, and vegetables, creating a deeply satisfying and flavorful experience.
- Easy to Make: This recipe is surprisingly simple to prepare, requiring minimal effort and basic cooking skills. It’s perfect for busy weeknights or lazy weekends.
- Vegan-Friendly: This soup is entirely plant-based, making it a great option for those following a vegan diet or simply looking to incorporate more plant-based meals into their routine. It’s naturally creamy and rich without any dairy!
- Adaptable: Feel free to customize the recipe to your liking. Swap vegetables, add different spices, or adjust the consistency to create your perfect bowl of pumpkin soup.
Nourishing Pumpkin Wild Rice Soup (Vegan)
- Total Time: 1 hour 10 mins
- Yield: 6-8 servings
- Diet: Vegan
Description
This vegan pumpkin wild rice soup is a hearty and flavorful autumnal dish. It’s easy to prepare, packed with nutritious ingredients, and perfect for a cozy weeknight dinner. The creamy coconut milk adds richness, while the wild rice offers a delightful chewiness.
Ingredients
- Wild rice
- Olive oil
- Onion, chopped
- Carrots, chopped
- Celery, chopped
- Garlic, minced
- Pumpkin puree
- Vegetable broth
- Fresh thyme sprigs
- Bay leaf
- Dried thyme
- Salt
- Pepper
- Cannellini beans, drained and rinsed
- Full-fat coconut milk
- Frozen or fresh butternut squash, diced
Instructions
- Rinse the wild rice and soak it in water while prepping other ingredients.
- Sauté onion and carrots in olive oil until softened. Add celery and garlic, sauté until fragrant.
- Add pumpkin puree, 4 cups broth, drained rice, thyme sprigs, and bay leaf. Bring to a boil, then simmer for 30 minutes.
- Discard thyme sprigs and bay leaf. Stir in remaining broth, salt, pepper, dried thyme, beans, coconut milk, and squash.
- Simmer for 20 minutes, or until rice and squash are tender. Adjust seasoning and thin with broth or plant milk if desired.
- Garnish with fresh thyme and serve hot.
Notes
For a richer flavor, toast the wild rice before cooking. If using fresh butternut squash, roast it separately for enhanced sweetness. Adjust the amount of coconut milk to control the creaminess. For a spicier kick, add a pinch of red pepper flakes.
- Prep Time: 20 mins
- Cook Time: 50 mins
- Category: Soups
- Method: Stovetop
- Cuisine: American
Ingredient Lowdown
This Nourishing Pumpkin Wild Rice Soup calls for simple, wholesome ingredients, many of which you might already have in your pantry. Here’s a closer look:
- Wild Rice: This grain lends a nutty flavor and satisfying chewiness to the soup. Feel free to soak it while you prep the other ingredients. Soaking isn’t strictly necessary but can help reduce cooking time.
- Aromatic Base: The combination of onion, carrots, celery, and garlic builds a flavorful foundation for the soup.
- Pumpkin Puree: This provides the signature pumpkin flavor and a creamy texture. Make sure to use pure pumpkin puree, not pumpkin pie filling.
- Vegetable Broth: Choose a good quality broth for the best flavor; low-sodium options allow you to control the saltiness.
- Herbs and Spices: Fresh thyme sprigs and a bay leaf infuse the soup with earthy aromas, while dried thyme, salt, and pepper enhance the overall taste.
- Cannellini Beans: These creamy white beans add protein and heartiness to the soup.
- Coconut Milk: This adds richness and a subtle sweetness. Opt for full-fat coconut milk for the creamiest result.
- Butternut Squash: Frozen squash is a convenient timesaver, but fresh works equally well—just peel, seed, and dice it before adding it to the soup.
From Start to Finish
Step 1: Prep the Rice and Aromatics
Rinse the wild rice thoroughly and place it in a bowl or jar covered with water to soak while you prepare the other ingredients.
Step 2: Sauté the Vegetables
Heat the olive oil in a Dutch oven or large pot over medium heat. Add the chopped onion and carrots, and sauté for 2-3 minutes until slightly softened. Then, add the chopped celery and continue to sauté for another 2 minutes. Add the minced garlic and stir until fragrant, about 30 seconds.
Step 3: Build the Soup Base
Add the pumpkin puree and 4 cups of vegetable broth to the pot. Drain the soaked wild rice and add it to the pot along with the fresh thyme sprigs and bay leaf.
Step 4: Simmer the Soup
Bring the liquid to a boil, then reduce heat to low, cover the pot, and simmer for 30 minutes, allowing the wild rice to cook and the flavors to meld.
Step 5: Add the Remaining Ingredients
Remove the lid and carefully discard the thyme sprigs and bay leaf. Stir in the remaining cup of vegetable broth, salt, pepper, dried thyme, cannellini beans, coconut milk, and frozen butternut squash (or fresh diced squash).
Step 6: Finish and Serve
Cover the pot again and simmer for an additional 20 minutes, or until the wild rice is tender and the squash is cooked through. Add salt and pepper to taste. If desired, thin the soup with a bit more broth or plant-based milk. Garnish with fresh thyme leaves and serve hot.
Better-Than-Grandma Tips
- Spice It Up: Add a pinch of cayenne pepper or a dash of nutmeg for extra warmth and depth of flavor. For a richer, smokier flavor, try adding a teaspoon of smoked paprika.
- Texture Control: If you prefer a smoother soup, you can blend a portion of the soup with an immersion blender before adding the beans and squash. Adjust the amount you blend to achieve your desired consistency.
- Make It Ahead: This soup tastes even better the next day, allowing the flavors to meld beautifully. Make a big batch and enjoy it throughout the week! Check our Lunch category for other satisfying make-ahead meal ideas.
- Garnish Generously: A sprinkle of toasted pumpkin seeds, a swirl of coconut cream, or a dollop of plain vegan yogurt can add a lovely finishing touch.
Try These Variations
- Spicy Pumpkin Soup: Add a pinch of cayenne pepper or a dash of chili flakes for a warming kick. For a smoky twist, incorporate chipotle powder.
- Curried Pumpkin Soup: Stir in 1-2 teaspoons of curry powder along with the other spices for a fragrant, Indian-inspired twist. You might also enjoy adding a pinch of turmeric for its warm, earthy notes. For more globally-inspired soups, take a peek at our recipe collections.
- Creamy Pumpkin and Apple Soup: Add 1-2 diced apples along with the butternut squash for a touch of sweetness and a hint of apple flavor. Choose a firm, tart apple variety like Granny Smith for the best balance.
Can I customize this soup with other vegetables or beans?
Absolutely! This soup is incredibly versatile. Feel free to swap butternut squash for sweet potato, or add other vegetables like diced zucchini or bell peppers. You can also use different beans, such as chickpeas or black beans, for a varied flavor profile. For a heartier soup, consider adding cooked quinoa or lentils.
How long can I store leftover soup?
This soup is best enjoyed fresh, but it can be stored in the refrigerator for up to 3 days. Ensure it’s in an airtight container to maintain freshness. When reheating, do so gently over medium heat, adding a splash of broth or plant-based milk if needed to adjust the consistency.
What can I substitute for coconut milk?
While coconut milk adds a lovely creaminess, you can substitute it with other plant-based milk options like almond milk, cashew milk, or soy milk. You can also use regular milk or cream for a non-vegan version.
Is wild rice a healthy option for this soup?
Yes, indeed! Wild rice is a nutritional powerhouse packed with fiber, protein, and various minerals. It adds a delightful nutty flavor and chewy texture to the soup. Feel free to use brown rice or a combination of wild and brown rice if you prefer.
How to Serve
This Nourishing Pumpkin Wild Rice Soup is a wonderful stand-alone meal, but you can also pair it with various sides to make it even more complete. A simple side salad with a light vinaigrette adds freshness and contrast to the richness of the soup. Crusty bread is perfect for dipping and soaking up every last drop of flavor. For an extra touch, try serving it with our delicious vegan cornbread.
That’s a Wrap
This Nourishing Pumpkin Wild Rice Soup (Vegan) is more than just a meal; it’s a warm hug in a bowl. Perfect for chilly evenings, cozy weekends, or anytime you crave a wholesome, flavorful dish. It’s easy to make, adaptable to your pantry, and guaranteed to impress. Share a bowl with loved ones, or savor it all yourself—you deserve it! For more heartwarming recipes like this one, check out our Dinner category page. Share the love (and the recipe!) on your favorite platforms!
