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

Scale

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

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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