If you are craving a cozy, comforting bowl of goodness that warms your soul and nourishes your body, look no further than this Nourishing Vegan Pumpkin Wild Rice Soup Recipe. This delightful soup combines the creamy sweetness of pumpkin with the hearty texture of wild rice, all mingling perfectly with tender butternut squash and rich coconut milk. Every spoonful is like a warm hug, showcasing a beautiful medley of flavors and textures that come together effortlessly in one pot. Whether you’re feeding the family or meal prepping for the week, this soup is a satisfying, wholesome dish that brightens up any chilly day.
Ingredients You’ll Need
The magic of this Nourishing Vegan Pumpkin Wild Rice Soup Recipe lies in its simple yet essential ingredients. Each one plays a pivotal role in shaping the soup’s vibrant flavor, velvety texture, and stunning color. From the aromatic vegetables to the creamy coconut milk, you’ll appreciate just how well these ingredients come together in harmony.
- Olive oil: Provides a rich base for sautéing vegetables, adding depth to the soup’s flavor.
- Yellow onion: Adds sweetness and a gentle aromatic foundation.
- Carrots: Offers natural sweetness and a beautiful pop of color.
- Celery: Brings a subtle earthiness and crunch to the base.
- Garlic: Infuses the soup with a warm, inviting fragrance.
- Pumpkin puree: Delivers creamy texture and delicate sweetness, the star ingredient that defines the dish.
- Vegetable broth: Forms the savory liquid heart of the soup, carrying all the flavors together.
- Wild rice: Adds a nutty, chewy texture that makes this soup truly satisfying.
- Kosher salt, black pepper, dried thyme: Essential seasonings that enhance and balance flavors.
- Fresh thyme sprigs: For a fragrant herbal note that brightens the soup.
- Bay leaf: Adds subtle herbal complexity while simmering.
- Cannellini beans: Provide plant-based protein and creaminess.
- Coconut milk: Enriches the soup with a luscious, silky finish without dairy.
- Butternut squash: Compliments the pumpkin with tender chunks that soften nicely during cooking.
How to Make Nourishing Vegan Pumpkin Wild Rice Soup Recipe
Step 1: Soak the Wild Rice
Start by rinsing the wild rice thoroughly under cold water, then let it soak in a bowl of water while you prepare the rest of the ingredients. This step helps soften the grains and shortens the cooking time, ensuring the rice cooks evenly and becomes wonderfully tender.
Step 2: Sauté the Vegetables
Heat olive oil in a Dutch oven or large pot over medium heat. Toss in the chopped onion and carrots, sautéing gently for about 2 to 3 minutes until they start to soften and release their natural sweetness. Then add the celery and continue cooking for another 2 minutes. Finally, stir in the minced garlic, allowing its aroma to fill the kitchen without letting it brown too much.
Step 3: Add Pumpkin and Broth
Stir in the pumpkin puree along with 4 cups of vegetable broth, combining them into a smooth base. Drain the soaked wild rice and add it to the pot, along with fresh thyme sprigs and a bay leaf. Bring the mixture to a gentle boil before reducing the heat to a simmer. Cover the pot and let everything cook together for 30 minutes, allowing the rice to absorb the flavorful liquid.
Step 4: Incorporate Remaining Ingredients
After 30 minutes, remove the lid and fish out the fresh thyme sprigs and bay leaf to avoid overpowering the soup. Add the final cup of broth, kosher salt, black pepper, dried thyme, rinsed cannellini beans, creamy coconut milk, and diced butternut squash. Stir well, cover again, and let simmer for an additional 20 minutes until both the rice and squash are perfectly tender.
Step 5: Adjust Consistency and Seasoning
At this stage, check the soup’s thickness; if you prefer it a bit thinner, feel free to stir in more broth or dairy-free milk. Taste carefully and add more salt or pepper as needed to suit your palate, ensuring every spoonful bursts with balanced flavor.
Step 6: Serve and Enjoy
Your Nourishing Vegan Pumpkin Wild Rice Soup Recipe is now ready to warm your soul. Ladle it into bowls and prepare for comfort in every bite.
How to Serve Nourishing Vegan Pumpkin Wild Rice Soup Recipe
Garnishes
One of the joys of serving this soup is the opportunity to elevate it with fresh garnishes. Sprinkle a few fresh thyme leaves on top for a vibrant herbal note and a touch of green that creates a lovely contrast against the creamy orange base. A drizzle of extra coconut milk or a sprinkle of toasted pumpkin seeds can add both visual appeal and textural contrast, making the soup feel even more special.
Side Dishes
This soup shines beautifully as a main dish but pairs perfectly with warm, crusty bread or soft whole grain rolls. A light green salad tossed with lemon vinaigrette makes a bright, fresh side that balances the soup’s richness. For a heartier meal, serve alongside roasted Brussels sprouts or a warm quinoa salad for extra nourishment.
Creative Ways to Present
For an inviting presentation twist, serve the soup in hollowed-out mini pumpkins or deep bread bowls that soak up the flavors as you eat. Alternatively, consider layering the soup in clear glass mugs for a visually appealing way to showcase the layers of wild rice, squash, and beans. Adding a swirl of coconut milk finished with a dusting of smoked paprika also adds an eye-catching flair.
Make Ahead and Storage
Storing Leftovers
This Nourishing Vegan Pumpkin Wild Rice Soup Recipe makes excellent leftovers and stores beautifully in airtight containers in the fridge for up to four days. As the flavors meld further, the soup often tastes even better the next day, making it ideal for meal prepping or enjoying throughout the week.
Freezing
Want to save some for later? You can freeze the soup in individual portions for up to three months. Be sure to cool it completely before freezing and leave some space at the top of your containers for expansion. When ready to use, thaw overnight in the fridge for best results.
Reheating
Reheat the soup gently on the stove over medium-low heat, stirring occasionally to prevent sticking. Adding a splash of vegetable broth or coconut milk while reheating helps restore its creamy texture. Avoid microwaving at high heat to keep the soup’s delicate flavors intact.
FAQs
Can I use canned pumpkin or fresh pumpkin for this recipe?
You can absolutely use canned pumpkin puree for convenience and consistency, which is what this recipe calls for. If you prefer fresh pumpkin, roast and puree it yourself for a fresher taste, but be sure to cook it until smooth and soft.
Is wild rice necessary, or can I substitute with another grain?
Wild rice gives this soup its distinctive chewy texture and nutty flavor, but you can substitute with other grains like brown rice or quinoa if preferred. Just keep in mind that cooking times may vary.
Can I make this soup gluten-free?
Yes! This recipe is naturally gluten-free as long as your vegetable broth does not contain gluten additives. Always check labels to be certain.
What can I use instead of coconut milk if I don’t like coconut flavor?
If coconut milk isn’t your favorite, unsweetened almond, oat, or cashew milk can be wonderful alternatives that maintain creaminess without the coconut taste.
How spicy is this soup? Can I add heat?
This soup is mild and comforting, designed to highlight the natural sweetness of pumpkin and squash. If you love a bit of spice, adding a pinch of red pepper flakes or a dash of cayenne while simmering is a fantastic way to kick things up a notch.
Final Thoughts
Sharing this Nourishing Vegan Pumpkin Wild Rice Soup Recipe with you feels like passing along a cozy secret. It’s a bowl of comfort and wholesome goodness that’s easy to make, packed with vibrant flavors, and perfect for any occasion. Whether you’re new to vegan cooking or a longtime fan, this soup promises to delight and nourish with every spoonful. Give it a try and see how quickly it becomes your new favorite fall (or any time) ritual!
Print
Nourishing Vegan Pumpkin Wild Rice Soup Recipe
- Total Time: 1 hour 10 minutes
- Yield: 6 servings 1x
- Diet: Vegan
Description
This nourishing vegan Pumpkin Wild Rice Soup is a hearty, flavorful dish perfect for cozy meals. Combining creamy pumpkin puree, wild rice, fresh and dried herbs, cannellini beans, and coconut milk, it offers a rich texture with nourishing ingredients. This soup is easy to prepare on the stovetop and is both gluten-free and comforting, ideal for fall or anytime you want a wholesome plant-based meal.
Ingredients
Vegetables & Aromatics
- 2 tbsp olive oil
- 1/2 large yellow onion, chopped
- 3 carrots, chopped (about 1 1/2 cups)
- 3 stalks celery, chopped (about 1 1/2 cups)
- 4 cloves garlic, minced
- 1 1/2 cups frozen or fresh butternut squash, diced (210 g)
Grains & Legumes
- 2/3 cup wild rice (107 g)
- 1 (15 oz) can cannellini beans, rinsed and drained (425 g)
Liquids & Broth
- 1 cup pumpkin puree (245 g)
- 5 cups vegetable broth (1183 ml), divided
- 1 cup coconut milk or dairy-free milk of choice (237 ml)
Herbs & Seasonings
- 1/2 tsp kosher salt
- 1 tsp black pepper
- 1 tsp dried thyme
- 2 sprigs fresh thyme
- 1 bay leaf
Instructions
- Soak Wild Rice: Rinse the wild rice thoroughly under cold water, then soak it in water to soften while you prepare the other ingredients, which helps reduce cooking time and ensures even tenderness.
- Sauté Vegetables: Heat 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 they start to soften. Then add the chopped celery and cook for another 2 minutes. Finally, add the minced garlic and sauté until fragrant, about 1 minute.
- Add Pumpkin and Broth: Stir in the pumpkin puree along with 4 cups of the vegetable broth. Drain the soaked wild rice and add it to the pot. Add the fresh thyme sprigs and bay leaf. Bring the mixture to a boil, then reduce heat to low, cover the pot, and let it simmer gently for 30 minutes.
- Add Remaining Ingredients: After 30 minutes, remove and discard the thyme sprigs and bay leaf. Stir in the remaining 1 cup vegetable broth, kosher salt, black pepper, dried thyme, cannellini beans, coconut milk, and diced butternut squash. Cover and simmer for an additional 20 minutes until the rice is tender and the squash is cooked through.
- Adjust Consistency and Seasoning: If the soup is too thick, add more vegetable broth or coconut milk to reach your desired consistency. Taste and adjust seasoning with additional salt and black pepper if needed.
- Serve: Serve the soup hot, garnished with fresh thyme leaves or your preferred herb garnish. Enjoy as a wholesome, comforting meal.
Notes
- The wild rice soaking step reduces cooking time and improves texture but can be skipped if short on time; just increase cooking time accordingly.
- Use full-fat coconut milk for creaminess; light versions will reduce richness.
- For added depth, consider roasting the pumpkin or veggies before adding to the soup.
- This soup stores well and tastes great the next day after flavors meld.
- Make sure to rinse canned beans thoroughly to reduce sodium.
- Prep Time: 20 minutes
- Cook Time: 50 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
