Nourishing Vegan Pumpkin Wild Rice Soup Recipe

Introduction

This nourishing vegan pumpkin wild rice soup is a comforting and hearty dish perfect for chilly days. Packed with autumn flavors and wholesome ingredients, it’s both satisfying and easy to prepare.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 cup carrots, diced
• 1 cup celery, diced
• 4 cups vegetable broth
• 1 cup wild rice, rinsed
• 1 can (15 oz) pumpkin puree
• 1 teaspoon dried thyme
• 1/2 teaspoon dried sage
• 1/4 teaspoon nutmeg
• Salt and pepper to taste
• 1 can (14 oz) coconut milk
• 2 cups kale, chopped

Instructions

1. Step 1: Heat the olive oil in a large pot over medium heat. Add the diced onion and garlic, then sauté until the onion is translucent.
2. Step 2: Add the diced carrots and celery to the pot, stirring occasionally for about 5 minutes until they begin to soften.
3. Step 3: Pour in the vegetable broth and add the wild rice. Stir well, then bring the mixture to a boil.
4. Step 4: Reduce the heat to low, cover the pot, and let it simmer for approximately 45 minutes or until the wild rice is cooked through.
5. Step 5: Stir in the pumpkin puree, thyme, sage, nutmeg, salt, and pepper. Mix until everything is well combined.
6. Step 6: Add the coconut milk and chopped kale to the pot. Continue to simmer the soup for another 5 minutes until the kale is wilted and everything is heated through.
7. Step 7: Taste the soup and adjust the seasoning if necessary, adding more salt and pepper to suit your taste.
8. Step 8: Serve the soup hot and enjoy!

Tips & Variations

• For added protein, stir in cooked chickpeas or white beans during the last simmer step.
• If you prefer a creamier texture, blend a portion of the soup before adding the kale.
• Swap kale for spinach or Swiss chard if you like a milder green.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave until warmed through. The soup may thicken upon standing; add a splash of vegetable broth or water when reheating to reach desired consistency.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use a different type of rice in this soup?

Yes, you can substitute wild rice with brown rice or a rice blend, but cooking times may vary. Adjust simmering time accordingly until the rice is tender.

Is this soup suitable for freezing?

Absolutely. Freeze the soup in portions in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator and reheat on the stove before serving.

Nourishing Vegan Pumpkin Wild Rice Soup Recipe

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★★★★★

4.5 from 102 reviews

• Author: Lila
• Total Time: 1 hour 15 minutes
• Yield: 6 servings 1x
• Diet: Vegan

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Description

This Nourishing Vegan Pumpkin Wild Rice Soup is a hearty and comforting dish perfect for fall or anytime you need a warm, nutritious meal. Combining earthy wild rice with creamy pumpkin puree and coconut milk, along with a medley of vegetables and warming spices, this soup offers rich flavors and a velvety texture that’s entirely plant-based and wholesome.

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Ingredients

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Base Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 cup carrots, diced
• 1 cup celery, diced

Soup Core

• 4 cups vegetable broth
• 1 cup wild rice, rinsed
• 1 can (15 oz) pumpkin puree
• 1 teaspoon dried thyme
• 1/2 teaspoon dried sage
• 1/4 teaspoon nutmeg
• Salt and pepper to taste
• 1 can (14 oz) coconut milk
• 2 cups kale, chopped

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Instructions

1. Sauté Aromatics: Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic, sautéing until the onion turns translucent, releasing the base flavors for the soup.
2. Cook Vegetables: Add the diced carrots and celery to the pot. Stir occasionally and cook for about 5 minutes until they start to soften and meld with the aromatics.
3. Add Broth and Rice: Pour in the vegetable broth and add the rinsed wild rice. Stir everything well to combine, then bring the mixture to a rolling boil.
4. Simmer Rice: Reduce heat to low, cover the pot, and let the soup simmer gently for approximately 45 minutes or until the wild rice is tender and fully cooked.
5. Incorporate Pumpkin and Spices: Stir in the pumpkin puree, dried thyme, dried sage, nutmeg, salt, and pepper. Mix thoroughly so the flavors blend evenly throughout the soup.
6. Add Coconut Milk and Kale: Pour in the coconut milk and add the chopped kale. Continue simmering the soup for another 5 minutes, allowing the kale to wilt and the soup to heat through completely.
7. Adjust Seasoning: Taste the soup and make any necessary seasoning adjustments with additional salt and pepper to suit your preference.
8. Serve: Ladle the soup into bowls and serve hot for a comforting and nourishing meal experience.

Notes

• Wild rice can take longer to cook than regular rice; ensure it is tender before proceeding to the next step.
• For a thicker soup, reduce the amount of vegetable broth or simmer uncovered for the last 10 minutes.
• Substitute kale with spinach or Swiss chard if preferred.
• Leftovers can be stored in the refrigerator for up to 3 days or frozen for up to 3 months.
• Adjust spices according to taste, adding a pinch of cayenne for some heat if desired.

• Prep Time: 15 minutes
• Cook Time: 1 hour
• Category: Soup
• Method: Stovetop
• Cuisine: American

Keywords: vegan pumpkin soup, wild rice soup, healthy soup recipe, dairy-free soup, fall recipes, plant-based soup, nourishing soup, creamy pumpkin soup