If you’re craving something truly comforting that also nourishes your body and soul, this Nourishing Vegan Pumpkin Wild Rice Soup Recipe is going to be your new best friend. Picture velvety pumpkin puree mingling effortlessly with hearty wild rice and tender vegetables, all brought together in a fragrant, creamy broth. It’s a vibrant bowl of wellness that feels like a warm hug on a cool day, offering layers of cozy texture and subtle herbal notes. This recipe is not only delightful to the palate but also packed with plant-based goodness that makes every spoonful feel like self-care.
Ingredients You’ll Need
The magic of this soup lies in how simple, wholesome ingredients combine to create a rich and satisfying dish. Each component plays an important role—whether it’s the earthy wild rice adding chewy texture or the pumpkin puree giving the soup its smooth creaminess and gorgeous golden hue.
- 2/3 cup wild rice: Adds a nutty flavor and a satisfying chewy bite that makes this soup filling and hearty.
- 2 tablespoons olive oil: For gently sautéing the vegetables and bringing a silky richness.
- 1/2 large yellow onion: Provides a sweet and aromatic foundation.
- 3 chopped carrots (about 1 ½ cups): Adds subtle sweetness and bright color.
- 3 stalks chopped celery (about 1 ½ cups): Brings freshness and a slight crunch to the mix.
- 4 cloves minced garlic: Infuses the soup with an irresistible depth of flavor.
- 1 cup pumpkin puree: The star ingredient that lends creamy texture and seasonal flair.
- 5 cups vegetable broth (divided): Forms the savory base that ties all flavors together.
- 2 sprigs fresh thyme: Adds an earthy and slightly minty aroma.
- 1 bay leaf: Enhances complexity with its subtle herbal undertone.
- 1/2 teaspoon kosher salt: Essential for balancing and highlighting all flavors.
- 1 teaspoon black pepper: Adds a mild heat and sharpness.
- 1 teaspoon dried thyme: Boosts the herbaceous notes in the soup.
- 15 ounce can of rinsed and drained cannellini beans: Provides protein and a creamy body to the soup.
- 1 cup coconut milk or dairy-free milk of choice: Makes the soup rich and luscious without dairy.
- 1 ½ cup frozen butternut squash or freshly diced/cubed: Adds extra sweetness and a tender texture.
How to Make Nourishing Vegan Pumpkin Wild Rice Soup Recipe
Step 1: Soak the Wild Rice
Start by rinsing the wild rice thoroughly to remove any impurities, then submerge it in water to soak while you prepare the rest of the ingredients. This soaking step helps soften the rice and speeds up cooking, ensuring the grains cook evenly alongside the vegetables.
Step 2: Sauté the Vegetables
Heat your olive oil over medium heat. Once shimmering, toss in the chopped yellow onion and carrots, sautéing for about 2 to 3 minutes until they begin to soften. Add the celery next and cook for another couple of minutes, creating a flavorful vegetable base. Finally, stir in the garlic and cook just until fragrant—it’s the moment your kitchen will start to smell heavenly!
Step 3: Combine Pumpkin and Broth
Now, stir in the luscious pumpkin puree with 4 cups of the vegetable broth. Drain the soaked wild rice and add it to the pot along with the fresh thyme sprigs and bay leaf. Give everything a good stir, then bring the mixture to a gentle boil. Once bubbling, reduce the heat to low, cover, and let it simmer, allowing the flavors to meld beautifully.
Step 4: Simmer and Finalize the Soup
After simmering covered for 30 minutes, remove the thyme and bay leaf carefully. Stir in the remaining broth, kosher salt, black pepper, dried thyme, cannellini beans, coconut milk, and the butternut squash pieces. Cover and simmer for an additional 20 minutes until the rice is tender and all the flavors have come together in perfect harmony. Adjust any seasoning to taste, and if you prefer a lighter consistency, add a splash more broth or milk.
How to Serve Nourishing Vegan Pumpkin Wild Rice Soup Recipe
Garnishes
Serving this soup is a great moment to get creative. Fresh thyme leaves sprinkled on top add a pop of green and a burst of herbal freshness. For a little extra texture, try toasted pumpkin seeds or a drizzle of good-quality olive oil. A pinch of cracked black pepper right before serving can awaken the flavors beautifully.
Side Dishes
This soup pairs wonderfully with rustic whole-grain bread or warm crusty rolls, perfect for dipping into the creamy broth. A simple side salad with crisp greens and a tangy vinaigrette can add balance, while roasted Brussels sprouts or a light quinoa salad make for heartier accompaniments.
Creative Ways to Present
For a cozy dinner party, serve the soup in small pumpkins hollowed out as charming bowls—it’s as festive as it is fun! Alternatively, ladle it into mugs for a casual snack or pack it in portable containers for a nourishing lunch option on the go. The vibrant orange color means you can jazz up any table setting effortlessly.
Make Ahead and Storage
Storing Leftovers
This nourishing vegan pumpkin wild rice soup recipe actually tastes even better the next day as the flavors continue to develop. Let the soup cool completely, then transfer to an airtight container and keep in the refrigerator for up to 4 days.
Freezing
To enjoy this soup later, it freezes beautifully. Portion into freezer-safe containers, leaving a little room at the top for expansion, and freeze for up to 3 months. Just remember that the texture of the beans and squash might soften slightly after thawing but the flavor will stay amazing.
Reheating
Reheat gently on the stovetop over medium-low heat, stirring occasionally to prevent sticking. You may want to add a splash of water or broth to bring back the perfect soup consistency. If using a microwave, heat in short bursts and stir in between to warm evenly.
FAQs
Can I use a different type of rice?
Wild rice is key to the unique texture and nutty flavor in this recipe, but if you need a substitute, brown rice or a wild rice blend will work well. Keep in mind the cooking time might change slightly.
Is this soup gluten-free?
Yes! All the ingredients in this Nourishing Vegan Pumpkin Wild Rice Soup Recipe are naturally gluten-free, making it a safe and tasty choice for those avoiding gluten.
Can I make this soup creamy without coconut milk?
Absolutely. You can substitute the coconut milk with any dairy-free milk such as almond, oat, or cashew milk. For an even richer texture, use silken tofu blended into the soup right before serving.
How spicy is the soup?
This recipe keeps things mild, focusing on warming spices and herbs. If you like a bit of heat, feel free to add a pinch of cayenne pepper or a splash of hot sauce to taste.
Can I add other vegetables?
Definitely! This soup is versatile, so you can toss in diced sweet potatoes, parsnips, or kale towards the end of the cooking process for added color and nutrition.
Final Thoughts
This Nourishing Vegan Pumpkin Wild Rice Soup Recipe is such a gem—simple enough for a weekday dinner yet impressive enough to share with loved ones. It’s comfort food that fills you up with goodness and joy every time. I truly can’t recommend enough giving this bowl of autumnal bliss a try; once you do, it might just become your go-to soul-warming recipe too!
Print
Nourishing Vegan Pumpkin Wild Rice Soup Recipe
- Prep Time: 15 minutes
- Cook Time: 55 minutes
- Total Time: 1 hour 10 minutes
- Yield: 6 servings
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Description
This nourishing vegan Pumpkin Wild Rice Soup combines earthy wild rice with creamy pumpkin puree and hearty vegetables, simmered in fragrant thyme-infused vegetable broth. It is a comforting, wholesome dish perfect for chilly days, loaded with plant-based protein and fiber for a healthy meal option.
Ingredients
Main Ingredients
- 2/3 cup wild rice
- 2 tablespoons olive oil
- 1/2 large yellow onion, diced
- 3 chopped carrots (about 1 ½ cups)
- 3 stalks chopped celery (about 1 ½ cups)
- 4 cloves garlic, minced
- 1 cup pumpkin puree
- 5 cups vegetable broth (divided)
- 2 sprigs fresh thyme
- 1 bay leaf
- 1/2 teaspoon kosher salt
- 1 teaspoon black pepper
- 1 teaspoon dried thyme
- 15 ounce can of rinsed and drained cannellini beans
- 1 cup coconut milk or dairy-free milk of choice
- 1 ½ cup frozen butternut squash or freshly diced/cubed
Instructions
- Soak Wild Rice: Rinse the wild rice thoroughly under cold water, then place it in a cup or jar filled with water to soak while preparing the rest of the ingredients. This helps soften the rice and reduces cooking time.
- Sauté Vegetables: Heat the olive oil in a large pot over medium heat. Add the diced onion and chopped carrots, sauté for 2-3 minutes until they begin to soften. Then add the chopped celery and continue sautéing for another 2 minutes. Stir in the minced garlic and cook just until fragrant, about 30 seconds.
- Add Pumpkin and Broth: Stir in the pumpkin puree and 4 cups of vegetable broth. Drain the soaked wild rice and add it to the pot along with fresh thyme sprigs and the bay leaf. Stir to combine, then bring the mixture to a boil. Once boiling, reduce heat to low, cover the pot, and let it simmer.
- Simmer Soup: Allow the soup to simmer gently for 30 minutes, which allows the wild rice to cook through and flavors to meld. After 30 minutes, remove the pot lid and carefully remove the thyme sprigs and bay leaf from the soup.
- Finish Soup: Stir in the remaining 1 cup of vegetable broth, salt, black pepper, dried thyme, rinsed cannellini beans, coconut milk, and the butternut squash. Cover the pot again and simmer for an additional 20 minutes or until the rice and squash are tender. Adjust seasoning with additional salt and pepper as needed. For a thinner consistency, add more broth or milk.
- Serve: Ladle the soup into bowls, garnish with fresh thyme leaves if desired, and enjoy this hearty, comforting vegan meal.
Notes
- Soaking the wild rice ahead reduces the overall cooking time and ensures even tenderness.
- Use canned pumpkin puree, not pumpkin pie filling, for the best flavor.
- Substitute cannellini beans with other white beans like great northern or navy beans if preferred.
- For a creamier texture, use full-fat coconut milk; for a lighter soup, opt for light coconut or other dairy-free milk alternatives.
- This soup freezes well; store cooled in airtight containers for up to 3 months.
- Add a pinch of smoked paprika or cayenne for a subtle smoky or spicy kick, if desired.
