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Pumpkin Wild Rice Soup

Creamy Pumpkin Wild Rice Soup for Cozy Fall Nights

This Pumpkin Wild Rice Soup is a comforting, vegan delight packed with seasonal ingredients, perfect for chilly nights.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 cups
Course: Soup
Cuisine: Vegan
Calories: 320

Ingredients
  

For the Base
  • 1 can Pumpkin Puree consider sweet potato puree for added sweetness
  • 4 cups Vegetable Broth chicken broth is an option for non-vegetarians
  • 1 can Coconut Milk substitute with heavy cream for a richer texture
For the Grain
  • 1 cup Wild Rice brown rice can be used as a substitute, adjust cooking time
For Protein
  • 1 can Chickpeas white beans can serve as an alternative
For the Veggies
  • 2 cups Kale spinach can be a milder substitution
  • 1 cup Carrots
  • 1 cup Celery
  • 1 cup Onion
  • 1 cup Mushrooms
  • 3 cloves Garlic minced
For Seasoning
  • 1 teaspoon Sage fresh sage can bring a bolder taste
  • 1 leaf Bay Leaf
  • 2 tablespoons Olive Oil any cooking oil can work if needed
  • to taste Salt
  • to taste Pepper

Equipment

  • stockpot

Method
 

Step-by-Step Instructions
  1. In a large stockpot, heat olive oil over medium-high heat. Once shimmering, add diced carrots, celery, and onion, sauté for about 5 minutes.
    Pumpkin Wild Rice Soup
  2. Incorporate sliced mushrooms and minced garlic into the stockpot. Cook for another 4 minutes until the mushrooms have softened.
    Pumpkin Wild Rice Soup
  3. Stir in vegetable broth, pumpkin puree, wild rice, sage, and bay leaf. Bring to a simmer, cover, and reduce the heat. Cook for 30 minutes, or until wild rice is tender.
    Pumpkin Wild Rice Soup
  4. Remove bay leaf and sage twig. Stir in coconut milk, chickpeas, and chopped kale. Season with salt and pepper, then cook for an additional 5 minutes.
    Pumpkin Wild Rice Soup

Nutrition

Serving: 1cupCalories: 320kcalCarbohydrates: 45gProtein: 10gFat: 12gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 400mgPotassium: 800mgFiber: 7gSugar: 8gVitamin A: 2200IUVitamin C: 30mgCalcium: 100mgIron: 3mg

Notes

Store refrigerated for up to 4 days or freeze for up to 3 months. Reheat gently on the stovetop.

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