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
Scale
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.
