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
Scale
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.
