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Vegan Pumpkin Wild Rice Soup Recipe

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★★★★★

4.7 from 133 reviews

A cozy and nutritious vegan pumpkin wild rice soup that combines creamy pumpkin puree, hearty wild rice, and aromatic vegetables. This easy-to-make soup is perfect for fall or any time you crave a comforting, flavorful dish full of wholesome ingredients and delicately spiced with thyme and sage. It’s dairy-free, rich in fiber, and can be topped with crunchy pumpkin seeds or creamy coconut cream for extra indulgence.

Ingredients

Scale

Base 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

  1. Sauté Vegetables: Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and slightly translucent.
  2. Add Aromatics: Stir in minced garlic, dried thyme, dried sage, and optional red pepper flakes. Cook for about 1 minute, stirring constantly to release the fragrant aromas without burning the garlic.
  3. Build Soup Base: Pour in the vegetable broth, scraping the bottom of the pot with a spoon to loosen any browned bits, which adds depth of flavor to the soup.
  4. Add Pumpkin: Stir in the pumpkin puree thoroughly until the mixture is smooth and evenly combined with the broth and vegetables.
  5. Simmer: Bring the soup to a gentle simmer over medium heat, then reduce the heat to low. Cover the pot and let the soup cook for 15-20 minutes, stirring occasionally, allowing the flavors to meld together.
  6. Add Wild Rice: Stir in the cooked wild rice evenly into the soup to add heartiness and texture.
  7. Add Coconut Milk: Pour in the full-fat coconut milk and stir gently to incorporate it into the soup, adding creaminess and a subtle sweetness.
  8. Add Parsley: Just before serving, stir in the chopped fresh parsley to provide a fresh, herbaceous note.
  9. Season: Season the soup with salt and black pepper to taste. Adjust seasoning as needed.
  10. Serve: Ladle the hot soup into bowls and garnish with optional toppings like toasted pumpkin seeds, a drizzle of coconut cream, or crunchy croutons for added texture and flavor.

Notes

  • Use canned pumpkin puree, not pumpkin pie filling, to avoid added sugars and spices.
  • Wild rice can be cooked ahead of time or use leftover wild rice to save time.
  • Adjust red pepper flakes according to your preferred spice level or omit for a milder soup.
  • To make this soup gluten free, ensure the croutons used are gluten free or omit them.
  • This soup keeps well in the refrigerator for up to 4 days and freezes beautifully for up to 3 months.

Keywords: vegan pumpkin soup, wild rice soup, vegan fall recipes, dairy-free pumpkin soup, easy vegan soups, healthy autumn soup

Find it online: https://hannahdelgado.com/vegan-pumpkin-wild-rice-soup-recipe/