Cozy Up with Vegan Pumpkin Wild Rice Soup This Autumn

This Vegan Pumpkin Wild Rice Soup is a comforting and nutritious bowl of autumn goodness that will satisfy everyone.

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Prep Time 15

Cook Time 45

Total Time 1

Servings: 4 bowls

Course: Soups

Cuisine: Vegan

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Soup Base

1 can pumpkin puree This is the primary flavor base; use store-bought or homemade for convenience.
1 cup wild rice Provides a hearty texture and nutrition; can substitute with brown rice, but note that cooking time may vary.
4 cups vegetable broth Adds depth of flavor; opt for low-sodium broth for a healthier option.
2 tablespoons olive oil For sautéing vegetables; can substitute with coconut oil for a hint of sweetness.

For Flavor

1 onion Base flavor component; yellow or white onion works best for a balanced taste.
2 carrots Add sweetness and earthiness to the broth; chop finely to ensure even cooking.
2 stalks of celery Add sweetness and earthiness to the broth; chop finely to ensure even cooking.
3 garlic cloves Enhances overall flavor, with fresh garlic highly recommended.
1 handful fresh thyme Aromatic herb that complements pumpkin beautifully.
1 handful fresh sage Aromatic herb that complements pumpkin beautifully.

For Creaminess (Optional)

1 cup coconut milk This optional addition provides a creamy texture; can substitute with almond milk or omit for a lighter dish.

Final Touches

to taste salt Essential seasoning to adjust according to your taste preferences.
to taste pepper Essential seasoning to adjust according to your taste preferences.

Equipment

Large pot

Method

Steps

In a large pot over medium heat, warm olive oil until shimmering, about 1-2 minutes.
Add diced onion, chopped carrots, and diced celery. Sauté for about 5-7 minutes, or until tender and translucent.
Mix in minced garlic and stir frequently for an additional minute, watching carefully as it turns golden.
Stir in wild rice, pumpkin puree, vegetable broth, thyme, and sage. Bring to a boil over high heat.
Reduce heat to low, cover the pot, and simmer for approximately 45 minutes.
After the wild rice is cooked, stir in coconut milk and heat through for about 3-5 minutes.
Taste and adjust flavors with salt and pepper.
Ladle the soup into bowls and serve hot.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 5gFat: 10gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 400mgPotassium: 600mgFiber: 6gSugar: 3gVitamin A: 800IUVitamin C: 10mgCalcium: 40mgIron: 2mg

Notes

This soup can be customized with added proteins or spices and pairs well with a fresh salad or crusty bread.

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