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
Scale
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.
