Introduction

This vegan pumpkin wild rice soup is a comforting and flavorful dish perfect for chilly days. It combines creamy pumpkin, hearty wild rice, and aromatic herbs in a rich coconut milk base. Easy to make and packed with nutrition, it’s a wonderful meal for any occasion.

A close-up of a spoon lifting thick, creamy soup from a white bowl, showing layers of soft orange carrot chunks, small white beans, and scattered dark wild rice grains, all mixed in a rich golden broth with visible bits of herbs and black pepper specks, small green herb leaves float on top, the bowl rests on a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 tablespoon olive oil
1 large yellow onion, chopped
2 carrots, peeled and diced
2 celery stalks, diced
4 cloves garlic, minced
1 teaspoon dried thyme
1/2 teaspoon dried sage
1/4 teaspoon red pepper flakes (optional)
8 cups vegetable broth
1 (15-ounce) can pumpkin puree (not pumpkin pie filling)
1 cup cooked wild rice
1 (13.5-ounce) can full-fat coconut milk
1/2 cup chopped fresh parsley
Salt and black pepper to taste
Optional toppings: toasted pumpkin seeds, coconut cream, croutons

Instructions

Step 1: Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onion, carrots, and celery. Sauté for 5-7 minutes until the vegetables are softened, stirring occasionally.
Step 2: Add minced garlic, dried thyme, dried sage, and red pepper flakes if using. Cook for 1 minute, stirring constantly, until fragrant.
Step 3: Pour in the vegetable broth, scraping the bottom of the pot to loosen any browned bits.
Step 4: Stir in the pumpkin puree until the mixture is smooth and well combined.
Step 5: Bring the soup to a simmer, then lower the heat to low. Cover and cook for 15-20 minutes, stirring occasionally.
Step 6: Add the cooked wild rice, stirring to distribute it evenly throughout the soup.
Step 7: Pour in the coconut milk and stir gently to combine all ingredients.
Step 8: Stir in the chopped fresh parsley just before serving.
Step 9: Season with salt and black pepper to taste.
Step 10: Ladle the soup into bowls and garnish with your favorite toppings such as toasted pumpkin seeds, coconut cream, or croutons.

Tips & Variations

Use homemade vegetable broth for a richer flavor.
Swap wild rice for brown rice or quinoa if you prefer a different texture.
Add a splash of maple syrup or a pinch of cinnamon for a subtle sweetness.
For a spicier soup, increase the red pepper flakes or add a dash of cayenne pepper.
To make it nut-free, ensure your coconut milk brand is allergen-free and avoid any cross-contaminated products.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove over low heat, stirring occasionally. If the soup thickens too much, add a bit of vegetable broth or water to loosen it before serving. For longer storage, freeze in portions for up to 3 months and thaw overnight in the refrigerator before reheating.

How to Serve

A close-up view of a thick soup in a bowl, showing three visible layers: the base layer is a creamy orange broth with a rich texture, the middle layer has white beans scattered throughout, and the top layer contains cubed orange vegetables and thin strands of wild rice. A sprig of green herbs sits on top as garnish, and a ladle is partially dipped into the soup, lifting some of the mix showing all layers together. The bowl is white, placed on a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use pumpkin pie filling instead of pumpkin puree?

No, pumpkin pie filling contains added sugars and spices that will affect the flavor of the soup. Use plain pumpkin puree for the best results.

Is this soup gluten-free?

Yes, all the ingredients in this recipe are naturally gluten-free. Just make sure any toppings you use, like croutons, are gluten-free if needed.