If you’re on the hunt for a soul-soothing, hearty dish that’s both vibrant and wholesome, let me introduce you to the Nourishing Pumpkin Wild Rice Soup (Vegan) Recipe. This soup brings together the earthy richness of wild rice, creamy pumpkin puree, and a medley of garden-fresh vegetables that meld beautifully into one luscious bowl. It’s a celebration of fall flavors and plant-based goodness, perfect for cozy afternoons or dinner parties where everyone can savor a warm, comforting meal that’s naturally vegan and incredibly satisfying.
Ingredients You’ll Need
Each ingredient in this soup plays a crucial role, from building deep layers of flavor to providing a satisfying texture and that vibrant autumnal color we all love. The list might look simple, but every element works together to bring this soup to life.
- Olive oil: For sautéing vegetables and layering subtle richness into the base.
- Yellow onion: Adds a natural sweetness and foundation of flavor when cooked down.
- Carrots: Contribute a touch of sweetness and soft texture.
- Celery: Brings a fresh, slightly herbal crunch that brightens the soup.
- Garlic: Infuses the soup with aromatic warmth and depth.
- Pumpkin puree: The star ingredient that gives the soup its creamy body, vibrant color, and seasonal vibe.
- Vegetable broth: The flavorful liquid that ties everything together smoothly.
- Wild rice: Adds a delightfully chewy bite and nutty contrast to the smooth pumpkin.
- Kosher salt: Essential to enhance all the natural flavors.
- Black pepper: For gentle heat and complexity.
- Dried thyme: Grounds the soup with earthy, herbaceous notes.
- Fresh thyme sprigs: Add fresh aroma during cooking for a multi-layered herb flavor.
- Bay leaf: Introduces subtle woodsy undertones.
- Cannellini beans: Provide plant-based protein and a creamy texture that’s pure comfort.
- Coconut milk (or dairy-free milk): Gives luscious creaminess and just the right hint of tropical flavor.
- Butternut squash: Enhances the soup with its sweet, tender chunks and autumnal color.
How to Make Nourishing Pumpkin Wild Rice Soup (Vegan) Recipe
Step 1: Soak the Wild Rice
Start by rinsing the wild rice thoroughly and soaking it in water while you prep the rest of the ingredients. This step is key because soaking softens the rice, helping it cook evenly and faster in the soup later.
Step 2: Sauté the Vegetables
Heat 2 tablespoons of olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and carrots, cooking gently for about 2-3 minutes until they start to soften and release their sweetness. Toss in the celery next, sautéing for another couple of minutes before stirring in the minced garlic until fragrant. This combination forms the aromatic and flavorful foundation of the soup.
Step 3: Add Pumpkin Puree and Broth
Mix in the pumpkin puree along with 4 cups of vegetable broth. Drain your soaked wild rice and add it to the pot, then tuck in the fresh thyme sprigs and bay leaf. Bring the mixture to a boil, then lower the heat and cover to let it simmer gently for 30 minutes. This simmering lets the rice absorb those gorgeous pumpkin and herb flavors perfectly.
Step 4: Incorporate Remaining Ingredients
Remove the thyme sprigs and bay leaf, then stir in the remaining cup of broth. Now it’s time to add kosher salt, black pepper, dried thyme, rinsed cannellini beans, creamy coconut milk, and the diced butternut squash. Cover the pot again and simmer for another 20 minutes, or until the wild rice is tender and the squash has softened beautifully.
Step 5: Adjust Consistency and Seasoning
Give your soup a taste and decide if it needs thinning — add a splash more broth or your preferred plant milk if it feels too thick. Adjust the salt and pepper to suit your palate. This is the moment to make the soup exactly how you like it, rich and silky or more broth-forward and light.
Step 6: Serve Hot and Enjoy
Ladle the soup into bowls and prepare to be delighted by every creamy, nourishing spoonful!
How to Serve Nourishing Pumpkin Wild Rice Soup (Vegan) Recipe
Garnishes
Fresh thyme leaves are an elegant and fragrant garnish that adds a pop of green and an extra herbal punch. You can also sprinkle toasted pumpkin seeds or a drizzle of good quality olive oil for visual and flavor interest.
Side Dishes
This soup pairs wonderfully with warm crusty bread or soft dinner rolls to soak up every last drop. A crisp side salad with a tangy vinaigrette balances the soup’s creamy depth perfectly, creating a well-rounded meal.
Creative Ways to Present
For a festive touch, serve this soup in mini pumpkin bowls during fall gatherings or ladle it over wild rice pilaf for an extra boost of texture. You can even swirl in some balsamic glaze or coconut cream for an elegant finish.
Make Ahead and Storage
Storing Leftovers
Keep your leftover Nourishing Pumpkin Wild Rice Soup (Vegan) Recipe in an airtight container in the refrigerator for up to 4 days. The flavors will continue to deepen, making reheated portions just as delicious.
Freezing
This soup freezes beautifully. Portion it into freezer-safe containers or bags, leaving some room for expansion, and freeze for up to 3 months. Note that the rice may absorb more liquid as it freezes, so you might want to add extra broth when reheating.
Reheating
When ready to enjoy, thaw the soup overnight in the fridge if frozen, then warm it gently on the stovetop over medium heat. Stir occasionally and add a splash of broth or coconut milk if the consistency has thickened too much during storage.
FAQs
Can I use canned pumpkin or fresh pumpkin for the puree?
Both work wonderfully! Canned pumpkin puree is convenient and consistently smooth, while fresh pumpkin puree lets you customize the texture and flavor. Just roast and blend your fresh pumpkin before adding it to the soup.
Is wild rice necessary, or can I substitute something else?
Wild rice adds a nutty flavor and chewy texture, but you can swap it with brown rice or even quinoa if preferred. Just adjust cooking times accordingly since different grains absorb liquid differently.
Can I make this soup in a slow cooker?
Absolutely! After sautéing the vegetables, transfer everything except the coconut milk to the slow cooker. Cook on low for 5-6 hours, then stir in the coconut milk and cook 15 minutes more before serving.
Is this soup gluten-free?
Yes! All the ingredients in the Nourishing Pumpkin Wild Rice Soup (Vegan) Recipe are naturally gluten-free, making it safe for those with gluten sensitivities or celiac disease.
How can I make this soup spicier?
Feel free to add a pinch of cayenne pepper, red pepper flakes, or a dash of smoked paprika to build some heat. Adjust slowly to your spice tolerance, so the pumpkin’s sweetness still shines through.
Final Thoughts
I can’t recommend the Nourishing Pumpkin Wild Rice Soup (Vegan) Recipe enough for anyone craving a cozy, healthy, and utterly delicious meal. With its creamy pumpkin base, wholesome wild rice, and vibrant veggies, it’s a bowl full of comfort and nourishment that feels like a warm hug on chilly days. Give it a try, and you might just find your new favorite way to celebrate plant-based eating with all the flavors of the season!
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Nourishing Pumpkin Wild Rice Soup (Vegan) 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 Pumpkin Wild Rice Soup is a hearty and wholesome vegan recipe that combines the earthy flavors of pumpkin, wild rice, and fresh herbs. Rich and creamy with coconut milk, this comforting soup is perfect for chilly days and packed with nutritious ingredients like cannellini beans, butternut squash, and aromatic thyme.
Ingredients
Vegetables and Aromatics
- 2 tbsp olive oil
- 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 Broth
- 1 cup pumpkin puree (245 g)
- 5 cups vegetable broth (1183 ml), divided
- 1 cup coconut milk or dairy-free milk of choice (237 ml)
Herbs and Seasonings
- 1/2 tsp kosher salt
- 1 tsp black pepper
- 1 tsp dried thyme
- 2 sprigs fresh thyme
- 1 bay leaf
Instructions
- Soak Wild Rice: Rinse the wild rice thoroughly and let it soak in water while you prepare the other ingredients to help reduce cooking time and ensure the rice cooks evenly.
- Sauté Vegetables: Heat olive oil in a Dutch oven or large pot over medium heat. Add the chopped onion and carrots, sauté for 2-3 minutes until slightly softened. Add chopped celery and cook for another 2 minutes. Finally, add minced garlic and sauté until fragrant, about 1 minute.
- 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 bay leaf. Bring the mixture to a boil, then reduce heat to low and cover. Let it simmer gently for 30 minutes, allowing flavors to meld and rice to cook.
- Add Remaining Ingredients: Remove the lid and discard the fresh thyme sprigs and bay leaf. Stir in the remaining 1 cup of vegetable broth, kosher salt, black pepper, dried thyme, rinsed cannellini beans, coconut milk, and diced butternut squash. Cover and continue to simmer for an additional 20 minutes or until the rice and squash are tender.
- Adjust Consistency and Seasoning: If you prefer a thinner soup, add extra broth or dairy-free milk to reach your desired consistency. Taste the soup and adjust the seasoning with additional salt and pepper as needed.
- Serve: Ladle the hot soup into bowls, garnish with fresh thyme leaves if desired, and enjoy the comforting flavors.
Notes
- Soaking the wild rice before cooking reduces the total cooking time and improves texture.
- Use canned cannellini beans for convenience; make sure to rinse and drain them well.
- If butternut squash isn’t available, you can substitute with other winter squash like acorn or kabocha.
- For a richer flavor, use full-fat coconut milk; for lighter soup, choose light coconut milk or another plant-based milk.
- Leftovers keep well in the refrigerator for up to 4 days and can be frozen for up to 3 months.
