There is something so comforting and soul-satisfying about a warm bowl of soup, especially when it’s packed with wholesome ingredients and vibrant flavors. This Nourishing Vegan Pumpkin Wild Rice Soup Recipe is exactly that kind of dish—a velvety blend of pumpkin, wild rice, and fragrant herbs that comes together in a creamy, hearty meal. Every spoonful delivers that perfect balance of creamy texture and earthy goodness, making it ideal for cozy evenings or when you need a nutritious pick-me-up. Whether you’re a seasoned vegan or just dipping your toes into plant-based comfort foods, this soup is guaranteed to become a favorite in your kitchen.
Ingredients You’ll Need
What I absolutely love about this recipe is how straightforward and essential the ingredients are—each one brings something beautiful to the table, whether it’s brightness, creaminess, or a lovely depth of flavor that rounds out the soup perfectly.
- Olive oil: A good base for sautéing the veggies, adding subtle richness to the broth.
- Yellow onion: Adds sweetness and body to the flavor foundation.
- Carrots: Provide natural sweetness and vibrant color.
- Celery: Gives a subtle aromatic crunch while deepening the savory notes.
- Garlic: Adds warmth and a fragrant punch that lifts the entire dish.
- Pumpkin puree: The star of the show—creamy, slightly sweet, and full of vibrant orange color.
- Vegetable broth: Creates a flavorful, light liquid base balancing the soup perfectly.
- Wild rice: Adds nutty texture and satisfying chewiness.
- Kosher salt: Essential for seasoning and enhancing natural flavors.
- Black pepper: Adds mild spice and a hint of heat.
- Dried thyme: Works beautifully alongside fresh thyme for herbal depth.
- Fresh thyme sprigs: Infuse the soup with a subtle earthy aroma during cooking.
- Bay leaf: A small, aromatic note that amplifies all other flavors.
- Cannellini beans: Creamy protein-packed beans that add body and heartiness.
- Coconut milk or dairy-free milk: For that luscious creaminess without dairy.
- Butternut squash (fresh or frozen): Complements the pumpkin with added sweetness and texture.
How to Make Nourishing Vegan Pumpkin Wild Rice Soup Recipe
Step 1: Prep the Wild Rice
Begin by rinsing your wild rice thoroughly, then let it soak in water while you get your vegetables ready. Soaking helps the rice cook more evenly and softens it up, which is perfect for the soup’s creamy texture.
Step 2: Sauté Your Veggies
Heat the olive oil in a Dutch oven or large pot over medium heat. Toss in the chopped onion and carrots first, and sauté them for about 2 to 3 minutes. These two ingredients start building a lovely, sweet base. Next, add the celery and keep cooking for another couple of minutes before stirring in minced garlic. Cook just until fragrant, being careful not to let it burn. This step fills your kitchen with an incredible aroma that’ll have you excited for the next one.
Step 3: Build Your Soup Base
Now stir in the pumpkin puree along with 4 cups of vegetable broth. Drain the soaked wild rice and add it right to the pot, bringing in your fresh thyme sprigs and bay leaf for herbal magic. Bring everything to a boil, then lower the heat and let it simmer, covered, for about 30 minutes. This gentle simmer allows the flavors to meld and the rice to soak up those wonderful tastes.
Step 4: Add the Final Ingredients
Once the rice is tender, remove the lid and fish out the thyme sprigs and bay leaf. Next, stir in the remaining cup of broth, the kosher salt, black pepper, dried thyme, cannellini beans, coconut milk, and the diced butternut squash. Cover it back up and let it simmer for another 20 minutes. This step softens the squash and lets the beans heat through, making the soup even more hearty and creamy.
Step 5: Adjust to Your Taste
At this point, remember that every pot of soup is a little different! If you prefer a thinner consistency, add a little more broth or dairy-free milk. Give it a good taste and adjust your seasoning with some extra salt or pepper if needed. The goal is that warm, inviting flavor that makes you want seconds.
Step 6: Serve and Enjoy
Before serving, garnish with fresh thyme leaves to add a burst of herbaceous freshness. Ladle the soup hot into bowls and prepare for a cozy, comforting experience that’s genuinely nourishing in every bite.
How to Serve Nourishing Vegan Pumpkin Wild Rice Soup Recipe
Garnishes
The simple addition of fresh thyme leaves sprinkled on top brightens up the soup with a lovely herbal note and adds visual appeal. For a little extra indulgence, a drizzle of extra virgin olive oil or a handful of toasted pumpkin seeds would provide a delightful texture contrast.
Side Dishes
This soup pairs beautifully with a crunchy slice of crusty bread or warm garlic toast. A crisp green salad with a tangy vinaigrette can also provide a fresh counterpoint to the creamy soup, rounding out the meal perfectly without overpowering the star ingredients.
Creative Ways to Present
For gatherings or special dinners, consider serving this soup in rustic mini pumpkins for a festive touch. Alternatively, layering the soup in clear glass mugs can showcase its gorgeous colors, making it both appetizing and Instagram-worthy. Adding a dollop of dairy-free sour cream or a swirl of coconut cream also creates an inviting presentation.
Make Ahead and Storage
Storing Leftovers
Leftover soup can be stored in an airtight container in the refrigerator for up to 4 days. Be sure to cool it completely before refrigerating to maintain freshness and flavor intensity.
Freezing
This Nourishing Vegan Pumpkin Wild Rice Soup Recipe freezes wonderfully. Transfer cooled soup to freezer-safe containers or bags, leaving a little room for expansion. It will keep well for up to 3 months, perfect for quick meals on busy days.
Reheating
When reheating, warm the soup gently over medium heat on the stove, stirring occasionally to prevent sticking. You might need to add a splash of vegetable broth or non-dairy milk to loosen the soup back up if it thickens after storage.
FAQs
Can I use canned pumpkin puree or fresh pumpkin?
Canned pumpkin puree is ideal for a smooth texture and consistent flavor, making it convenient for this soup. If you prefer fresh pumpkin, roast it first and puree it to achieve the best results, but canned does save a lot of time.
Is wild rice necessary, or can I use a different grain?
Wild rice adds a unique, nutty flavor and chewy texture that contrasts beautifully with the creamy soup. However, you can substitute with brown rice or barley if you prefer, just adjust cooking time accordingly.
What if I don’t have coconut milk? What can I use?
If coconut milk isn’t your favorite or you’re allergic, any creamy dairy-free milk like oat, almond, or cashew milk will work well. Just stick to unsweetened versions to keep the savory balance.
Can I make this soup spicier?
Absolutely! Adding a pinch of cayenne pepper or a dash of smoked paprika during the seasoning step can give the soup a delightful warmth without overpowering the delicate pumpkin flavor.
How do I make this soup nut-free?
This recipe is naturally nut-free when using coconut or other seed-based dairy-free milk options. Just check labels to ensure your non-dairy milk doesn’t contain any nut ingredients if allergies are a concern.
Final Thoughts
This Nourishing Vegan Pumpkin Wild Rice Soup Recipe is more than just a meal—it’s a warm hug in a bowl. It’s the perfect way to celebrate the flavors of fall or bring comfort to any chilly day. I truly hope you’ll give it a try, and discover how simple ingredients can come together to create such a rich, delicious experience that nourishes both body and soul.
Print
Nourishing Vegan Pumpkin Wild Rice Soup Recipe
- Prep Time: 20 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour 10 minutes
- Yield: 6 servings
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Description
This nourishing pumpkin wild rice soup is a creamy, hearty, and vegan-friendly meal perfect for chilly days. Packed with wholesome ingredients like pumpkin puree, wild rice, cannellini beans, and butternut squash, it delivers a comforting blend of flavors enhanced by fresh and dried thyme. The soup is gently simmered to develop deep flavors and a satisfying texture, while coconut milk adds a subtle creaminess without dairy. Ideal as a nutritious lunch or dinner, this soup offers a warm, flavorful experience that is both healthy and satisfying.
Ingredients
Vegetables and Aromatics
- 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 and Legumes
- 2/3 cup wild rice (107 g)
- 1 (15 oz) can cannellini beans, rinsed and drained (425 g)
Liquids and Oils
- 2 tbsp olive oil
- 5 cups vegetable broth (1183 ml), divided
- 1 cup coconut milk or dairy-free milk of choice (237 ml)
Pumpkin and Seasonings
- 1 cup pumpkin puree (245 g)
- 1/2 tsp kosher salt
- 1 tsp black pepper
- 1 tsp dried thyme
- 2 sprigs fresh thyme
- 1 bay leaf
Instructions
- Soak the Wild Rice: Rinse the wild rice thoroughly under cold water and let it soak in water while you prepare the other ingredients. This helps reduce cooking time and ensures even cooking.
- 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 begin to soften. Add the chopped celery and continue sautéing for another 2 minutes. Add the minced garlic and cook until fragrant, about 30 seconds to 1 minute, being careful not to burn it.
- Add Pumpkin and Broth: Stir in the pumpkin puree and 4 cups of the vegetable broth. Drain the wild rice and add it to the pot along with the fresh thyme sprigs and bay leaf. Bring the mixture to a boil.
- Simmer the Soup: Once boiling, reduce heat to a simmer. Cover the pot and let the soup cook gently for 30 minutes to allow the wild rice to absorb flavors and begin to soften.
- Incorporate Remaining Ingredients: Remove the lid and discard the fresh thyme sprigs and bay leaf. Stir in the remaining cup of vegetable broth, kosher salt, black pepper, dried thyme, cannellini beans, coconut milk, and diced butternut squash. Cover and continue to simmer for an additional 20 minutes or until the rice and vegetables are tender.
- Adjust Consistency and Seasoning: If you prefer a thinner soup, add more vegetable broth or dairy-free milk until desired consistency is reached. Taste and adjust seasoning with extra salt and pepper if necessary.
- Garnish and Serve: Garnish with fresh thyme leaves for a fragrant finish and serve hot for a comforting, hearty meal.
Notes
- Soaking wild rice before cooking helps shorten the cooking time and improves texture.
- You can substitute butternut squash with other winter squash varieties if desired.
- For a richer flavor, use homemade or high-quality vegetable broth.
- This soup freezes well; store in airtight containers and reheat gently before serving.
- Adjust thickness by adding more broth or milk based on your preference.
- For added texture, garnish with toasted pumpkin seeds or crusty bread on the side.
