There’s nothing quite as cozy as a big bowl of Nourishing Pumpkin Wild Rice Soup (Vegan) when the air turns crisp and the days grow shorter. Creamy, vibrant, and packed with hearty vegetables and aromatic spices, this soup is pure comfort in every spoonful. The combination of pumpkin and wild rice creates a satisfying, nutrient-rich meal that’s perfect for chilly evenings, easy weeknight dinners, or impressing guests at your next autumn gathering. Whether you’re vegan, gluten-free, or just looking for a wholesome, feel-good recipe, this soup will quickly become a new favorite.

Nourishing Pumpkin Wild Rice Soup (Vegan) Recipe - Recipe Image

Ingredients You’ll Need

Every ingredient in this Nourishing Pumpkin Wild Rice Soup (Vegan) plays a starring role. The flavors build on each other beautifully, and you’ll love how pantry staples transform into something so special and satisfying.

Olive oil: Adds richness and helps soften the veggies as they cook.
Onion: Lends a sweet, savory depth that’s the backbone of any great soup.
Garlic: Brings warmth and a subtle kick to the base.
Carrots: Provide color, gentle sweetness, and extra heartiness.
Celery: Adds a fresh, aromatic crunch that balances the flavors.
Dried thyme: Infuses the soup with earthy, herbal notes.
Ground sage: Delivers classic autumn flavor and a hint of woodsy aroma.
Smoked paprika: Offers a gentle smokiness and beautiful color.
Ground nutmeg: Enhances the pumpkin with warm, nutty undertones.
Salt and black pepper: Essential for bringing all the flavors together.
Wild rice: The hearty, chewy grains add texture and make the soup filling.
Vegetable broth: Provides the savory liquid base and ties everything together.
Pumpkin purée: Adds creaminess, vibrant color, and autumnal flavor.
Coconut milk or oat milk: Makes the soup silky smooth and dairy-free.
Nutritional yeast (optional): Delivers a cheesy, umami boost and extra nutrition.
Lemon juice: Brightens the finished soup and balances the richness.
Fresh parsley: A pop of color and freshness for the perfect finishing touch.

How to Make Nourishing Pumpkin Wild Rice Soup (Vegan)

Step 1: Sauté the Aromatics

Start by heating the olive oil in a large pot over medium heat. Add the diced onion and let it cook gently for 4 to 5 minutes until it turns soft and translucent. This step is key for building flavor, so don’t rush it! Next, stir in the garlic, carrots, and celery, and let them mingle and soften for another 5 minutes. The kitchen will already start to smell amazing.

Step 2: Add the Spices

Sprinkle in the thyme, sage, smoked paprika, nutmeg, salt, and black pepper. Stir well, coating the veggies with those fragrant spices. This is where the soup starts to take on its signature autumnal aroma and rich golden hue.

Step 3: Simmer with Wild Rice and Broth

Pour in your rinsed wild rice and vegetable broth. Turn up the heat and bring everything to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for 45 to 50 minutes, giving the wild rice time to cook and the flavors to meld into something truly special. Stir occasionally and check the rice for tenderness.

Step 4: Stir in Pumpkin and Coconut Milk

Once the rice is cooked, it’s time for the magic: add the pumpkin purée and coconut milk. Stir everything together and let it simmer, uncovered, for another 5 to 10 minutes. The soup will thicken slightly, becoming creamy and beautifully orange.

Step 5: Finish with Nutritional Yeast and Lemon

Take the pot off the heat and stir in the nutritional yeast (if using) and a squeeze of fresh lemon juice. The yeast deepens the flavor with a cheesy note, while the lemon lifts and brightens the soup. Taste and adjust the seasonings as needed.

Step 6: Serve and Garnish

Ladle the hot soup into bowls and top each with a generous sprinkle of chopped parsley. Serve immediately while everything is steamy and inviting.

How to Serve Nourishing Pumpkin Wild Rice Soup (Vegan)

Garnishes

A handful of chopped fresh parsley adds a vibrant pop of green and a fresh, herbal finish to each bowl. If you want to get extra fancy, try a swirl of coconut cream, a sprinkle of roasted pumpkin seeds, or a dash of smoked paprika on top. Each garnish brings its own flair and makes the soup look as beautiful as it tastes.

Side Dishes

This soup is hearty enough to stand alone, but it also pairs perfectly with crusty artisan bread, a vegan grilled cheese, or a fresh green salad tossed with lemon vinaigrette. For a cozy dinner, serve alongside roasted root vegetables or a simple quinoa pilaf. The possibilities are endless, and each side helps round out the meal.

Creative Ways to Present

For a show-stopping presentation, ladle your Nourishing Pumpkin Wild Rice Soup (Vegan) into hollowed-out mini pumpkins or rustic bread bowls. Serve on a big wooden board with all the toppings in little bowls, letting everyone customize their own. Arrange with autumn leaves or herbs for a festive touch that’ll wow your guests.

Make Ahead and Storage

Storing Leftovers

Let your leftover soup cool completely before transferring it to an airtight container. Refrigerate for up to 4 days. The flavors deepen as it sits, making each bowl somehow even more delicious the next day. If the soup thickens, just stir in a splash of broth or water to loosen it up.

Freezing

This Nourishing Pumpkin Wild Rice Soup (Vegan) is freezer-friendly! Portion the cooled soup into freezer-safe containers, leaving a little space for expansion. Freeze for up to 2 months. When you’re ready to enjoy, thaw overnight in the refrigerator for best results.

Reheating

Reheat soup gently on the stovetop over low heat, stirring often to prevent sticking and ensure even warming. Add a bit of broth or water if it’s too thick. You can also microwave individual portions, stirring halfway through. The soup will taste just as wonderful as the day you made it!

FAQs

Can I use brown rice instead of wild rice?

Absolutely! While wild rice gives the soup its unique texture and nutty flavor, brown rice works well too. Just note that cooking times may vary slightly, so check for doneness as you go.

Is there a substitute for coconut milk?

Yes! Oat milk makes a fantastic swap if you want to avoid coconut. You can also use soy milk or your favorite unsweetened plant-based milk; just make sure it’s creamy for the best texture.

How can I add more protein to this soup?

For a heartier bowl, stir in a can of drained chickpeas or white beans during the last 10 minutes of simmering. They’ll blend right in and boost the protein content without altering the flavor.

Can I make this soup oil-free?

Definitely! Simply sauté the vegetables in a splash of vegetable broth or water instead of olive oil. The soup will still be packed with flavor and just as comforting.

What if I don’t have nutritional yeast?

No worries! Nutritional yeast is optional and mostly adds a cheesy, umami note. If you don’t have any, you can leave it out; your Nourishing Pumpkin Wild Rice Soup (Vegan) will still be delicious and satisfying.

Final Thoughts

If you’re searching for a bowl of pure comfort that’s as nourishing as it is flavorful, you simply have to try this Nourishing Pumpkin Wild Rice Soup (Vegan). It’s wholesome, easy to make, and guaranteed to warm you from the inside out. Gather your favorite people, grab a cozy blanket, and enjoy the magic of homemade soup!

Nourishing Pumpkin Wild Rice Soup (Vegan) Recipe

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4.7 from 25 reviews

Author: admin
Total Time: 1 hour 10 minutes
Yield: 6 servings 1x
Diet: Vegan

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Description

This Nourishing Pumpkin Wild Rice Soup is a hearty, vegan, and gluten-free dish perfect for cozy fall evenings. Combining nutrient-rich pumpkin purée and tender wild rice with aromatic herbs and spices, this creamy soup offers a comforting, dairy-free meal that’s both satisfying and wholesome. Enhanced with a splash of coconut milk and a hint of lemon juice, it delivers a balanced blend of flavors and textures that make it a delightful vegan dinner option.

Ingredients

Scale

Vegetables and Aromatics

1 tablespoon olive oil
1 small onion, diced
2 cloves garlic, minced
2 carrots, sliced
2 celery stalks, sliced

Spices and Seasonings

1 teaspoon dried thyme
1/2 teaspoon ground sage
1/2 teaspoon smoked paprika
1/4 teaspoon ground nutmeg
Salt and black pepper, to taste

Main Ingredients

1 cup uncooked wild rice, rinsed
4 cups vegetable broth
1 can (15 oz) pumpkin purée
1 cup unsweetened canned coconut milk or oat milk

Optional and Garnish

2 tablespoons nutritional yeast (optional)
Juice of 1/2 lemon
Chopped fresh parsley for garnish

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Instructions

Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the diced onion and cook for 4 to 5 minutes until it becomes soft and translucent, allowing its natural sweetness to develop.
Add Vegetables: Stir in the minced garlic, sliced carrots, and celery. Continue cooking for another 5 minutes, stirring occasionally until the vegetables soften and release their flavors.
Season the Vegetables: Sprinkle in the dried thyme, ground sage, smoked paprika, nutmeg, salt, and black pepper. Stir well to evenly coat the vegetables with the spices, intensifying the soup’s aromatic profile.
Add Rice and Broth: Pour in the rinsed wild rice and vegetable broth. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer gently for 45 to 50 minutes until the rice is tender and cooked through.
Incorporate Pumpkin and Milk: Stir in the pumpkin purée and coconut milk. Let the soup simmer uncovered for 5 to 10 minutes more, allowing it to thicken slightly and the flavors to meld together.
Final Touches: Add the nutritional yeast if using, and squeeze in the juice of half a lemon. Taste and adjust the seasoning with additional salt and pepper as needed to balance the flavors.
Serve: Ladle the hot soup into bowls, garnishing with freshly chopped parsley for a bright, fresh finish. Enjoy immediately for the best flavor and texture.

Notes

For extra protein and heartiness, stir in a can of drained chickpeas during the simmering step.
This soup stores well and often tastes better the next day as the flavors continue to develop.
If the soup becomes too thick after refrigeration, simply add a splash of vegetable broth or water while reheating to achieve your desired consistency.

Prep Time: 15 minutes
Cook Time: 55 minutes
Category: Soup
Method: Stovetop
Cuisine: American