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
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
Nutrition
- Serving Size: 1 bowl (approximately 1.5 cups)
- Calories: 260
- Sugar: 4g
- Sodium: 430mg
- Fat: 11g
- Saturated Fat: 5g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 5g
- Protein: 6g
- Cholesterol: 0mg
