There’s something magical about autumn—the crisp air, the vibrant colors, and the bounty of harvest flavors that make their way into our kitchens. Pumpkin, with its sweet and earthy flavor, is a hallmark of the season, evoking memories of family gatherings, cozy nights, and heartwarming meals. And what better way to embrace fall than with a comforting bowl of Nourishing Pumpkin Wild Rice Soup? This vegan soup is the perfect balance of creamy texture, hearty wild rice, and the rich flavors of roasted pumpkin, making it a true seasonal delight.

For many, fall means cozy nights in, and this soup is just the kind of dish that brings everyone together around the table. Imagine the scene: you’re stirring a pot of soup, the aroma of garlic and onions filling the air as the wild rice and pumpkin slowly meld into a velvety, comforting broth. This soup isn’t just a meal; it’s a reminder of the warmth and joy that comes with sharing time in the kitchen and around the table. It’s an easy-to-make, nourishing dish that’s perfect for vegan diets, but it also satisfies everyone, regardless of dietary preferences.

Why You’ll Love This Recipe:

This nourishing pumpkin wild rice soup is the epitome of fall comfort. The flavors are both earthy and subtly sweet, making it the ideal choice for those chilly autumn evenings. The wild rice adds a hearty bite, while the pumpkin lends a silky smooth texture to the broth. It’s a vegan dish, meaning it’s entirely plant-based, and it’s packed with nutrients that’ll leave you feeling satisfied and content.

The blend of spices like thyme, sage, and garlic infuses the soup with an aromatic depth that elevates the pumpkin’s natural sweetness. Plus, it’s easy to make, requires minimal ingredients, and can be adapted to your taste.

Ingredients You’ll Need:

1 tablespoon olive oil
1 medium onion, diced
2 garlic cloves, minced
1 cup wild rice, rinsed
4 cups vegetable broth (or water)
2 cups pumpkin puree (fresh or canned)
1 teaspoon thyme, dried
1 teaspoon sage, dried
1/2 teaspoon turmeric (optional for color and flavor)
Salt and pepper, to taste
1 can (14 oz) coconut milk (for creaminess)
Fresh parsley or thyme (for garnish)

How to Make Nourishing Pumpkin Wild Rice Soup:

Step 1: Sauté the Base Start by heating olive oil in a large pot over medium heat. Once it’s warm, toss in the diced onion. Let it sauté for about 5 minutes until softened and fragrant. This is where the magic begins—onions are the base of so many comforting dishes, and their sweetness will infuse the entire soup. Add the minced garlic and cook for another minute until the aroma fills your kitchen.

Step 2: Add the Rice and Spices Next, stir in the rinsed wild rice. It’s important to rinse wild rice well to remove any excess starch that can affect the soup’s texture. Once that’s done, sprinkle in the thyme, sage, and turmeric (if using). These spices are the backbone of the soup’s flavor profile. Stir the mixture well to ensure the rice and spices are coated in the olive oil and onion-garlic base. The smell at this stage is incredible!

Step 3: Add Broth and Pumpkin Puree Pour in the vegetable broth and bring everything to a simmer. The broth will create a base for the soup, while the pumpkin puree, whether fresh or canned, will lend its creamy texture and natural sweetness. Add the pumpkin puree to the pot and stir until it’s well combined with the broth. You’ll begin to see the color deepen, and the kitchen will start to fill with the comforting scent of pumpkin and herbs. Season the soup with salt and pepper to taste.

Step 4: Simmer and Cook the Rice Reduce the heat to low and cover the pot. Let the soup simmer for about 30–40 minutes, or until the wild rice is tender and fully cooked. This will allow the rice to absorb the flavors of the broth and spices, and the pumpkin will help thicken the soup into a silky consistency. Stir occasionally to make sure nothing sticks to the bottom of the pot.

Step 5: Add Coconut Milk for Creaminess Once the rice is tender, it’s time to make the soup rich and creamy. Pour in the coconut milk and stir until fully incorporated. This will give the soup its velvety texture and a subtle sweetness. Taste the soup at this point—if you need to add more salt or pepper, now’s the time.

Step 6: Serve and Garnish Serve the soup hot, and garnish with a sprinkle of fresh parsley or thyme. A drizzle of coconut milk on top also makes for a beautiful finishing touch. The creamy texture, combined with the chewiness of the wild rice, will leave you craving more!

Helpful Tips:

Wild Rice Tip: Wild rice takes longer to cook than regular white rice, but it adds an unbeatable texture and nutty flavor to soups. Be patient, as it will become tender and absorb the broth beautifully.
Pumpkin Puree: If you’re using fresh pumpkin, roast it first for an even deeper flavor. Simply cut the pumpkin in half, remove the seeds, and roast it at 400°F for about 45 minutes until soft.
Coconut Milk Tip: If you prefer a lighter soup, you can use light coconut milk or even unsweetened almond milk. But for that rich, creamy texture, coconut milk is a winner.
Flavor Boost: Add a squeeze of lemon or lime juice at the end for a pop of freshness that will brighten up the flavors.

Details:

Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Yield: 6 servings
Category: Soup
Method: Stovetop
Cuisine: Vegan, Comfort Food
Diet: Vegan, Dairy-Free, Gluten-Free

Notes:

This soup keeps well in the fridge for up to 4 days and can be reheated easily.
If you prefer a thicker soup, simply mash some of the pumpkin and rice once it’s cooked, or blend a portion of it with an immersion blender.

Nutritional Information (per serving):

Calories: 250
Fat: 15g
Carbs: 30g
Protein: 4g
Fiber: 4g
Sugar: 7g

Frequently Asked Questions:

Can I make this soup ahead of time? Yes! This soup actually tastes even better the next day as the flavors continue to meld. Store it in an airtight container in the fridge for up to 4 days.

Can I freeze this soup? Yes, you can freeze it for up to 3 months. Just be sure to let it cool completely before transferring it to an airtight container or freezer bag.

Can I use a different type of rice? Wild rice provides the best texture and flavor for this soup, but if you prefer, you can substitute it with brown rice. Just be aware that the cooking time will vary.

Storage Instructions:

To store the soup, let it cool completely and transfer it to an airtight container. It will stay fresh in the refrigerator for 3–4 days. If you plan to store it for a longer period, freeze the soup for up to 3 months.

Related Recipes:

If you loved this nourishing soup, here are a few more cozy vegan dishes you might enjoy

Conclusion:

This Nourishing Pumpkin Wild Rice Soup is more than just a fall recipe; it’s an invitation to slow down, savor the flavors of the season, and gather around the table with those you love. Whether you’re making it for a family dinner, a cozy solo meal, or to share with friends, this soup is sure to bring comfort and warmth to your day. It’s a dish that’s full of good-for-you ingredients, love, and that comforting feeling that only a bowl of soup can provide. Enjoy!

Nourishing Pumpkin Wild Rice Soup (Vegan)

Author: Martha

Print Recipe

Description

As the weather turns cooler, there’s something so comforting about a hearty, nourishing bowl of soup. This Pumpkin Wild Rice Soup is the ultimate cozy companion for chilly nights and brisk fall days. Made with wholesome, plant-based ingredients and filled with earthy wild rice and creamy pumpkin, this soup brings warmth to your table with every spoonful. This recipe not only provides a nutritious and filling meal, but it also highlights the rich, natural flavors of fall. The pumpkin adds a creamy, velvety texture, while the wild rice offers a slightly nutty bite that complements the subtle sweetness of the pumpkin.

This soup is perfect for anyone looking to add a nourishing, vegan-friendly dish to their autumn meal rotation. Its vibrant orange hue and aromatic spices capture the essence of the season, and with each bite, you’ll taste the care and love that went into creating this delightful soup.

Ingredients

Scale

1 tablespoon olive oil
1 medium onion, diced
3 cloves garlic, minced
1 medium carrot, diced
1 celery stalk, diced
1 cup wild rice, rinsed
1 can (15 oz) pumpkin puree
4 cups vegetable broth
1 can (15 oz) coconut milk
1 teaspoon dried thyme
1 teaspoon dried sage
1 teaspoon ground turmeric
Salt and pepper to taste
Fresh parsley, chopped (for garnish)

Instructions

Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Once the oil is shimmering, add the diced onion, carrot, and celery. Sauté for about 5-7 minutes, or until the vegetables are softened and the onions are translucent. Stir in the minced garlic and cook for another minute until fragrant.
Add the Spices: Sprinkle in the dried thyme, sage, and ground turmeric, and stir well to coat the vegetables. The aromatic spices will start to release their flavors, giving the soup a wonderful depth.
Incorporate the Pumpkin and Wild Rice: Add the pumpkin puree and wild rice to the pot, stirring to combine. The pumpkin puree will add a creamy texture to the soup, while the wild rice brings a chewy, hearty element.
Pour in the Broth and Simmer: Slowly pour in the vegetable broth, stirring to ensure everything is well-mixed. Bring the soup to a gentle boil, then reduce the heat to low and cover. Allow the soup to simmer for about 45-50 minutes, or until the wild rice is tender. Stir occasionally to prevent any sticking on the bottom.
Finish with Coconut Milk: Once the rice is fully cooked, stir in the coconut milk, which adds a luxurious creaminess. Let the soup simmer for an additional 10-15 minutes to allow the flavors to meld together. Taste and adjust the seasoning with salt and pepper as needed.
Serve and Garnish: Ladle the soup into bowls, garnish with a sprinkle of freshly chopped parsley, and enjoy the comforting warmth of this autumn-inspired meal!

Notes

Make it Spicier: For those who enjoy a little heat, add a pinch of cayenne pepper or a few dashes of hot sauce.
Texture Variation: If you like a mix of textures, try blending half of the soup for a smoother base while leaving the rest chunky.