Ingredients

1 tablespoon olive oil

1 large yellow onion, chopped

2 carrots, peeled and diced

2 celery stalks, diced

4 cloves garlic, minced

1 teaspoon dried thyme

1/2 teaspoon dried sage

1/4 teaspoon red pepper flakes (optional)

8 cups vegetable broth

1 (15-ounce) can pumpkin puree (not pumpkin pie filling)

1 cup cooked wild rice

1 (13.5-ounce) can full-fat coconut milk

1/2 cup chopped fresh parsley

Salt and black pepper to taste

Optional toppings: toasted pumpkin seeds, coconut cream, croutons

Instructions

Step 1: Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery, and sauté for 5-7 minutes until softened, stirring occasionally.

Step 2: Add the minced garlic, dried thyme, dried sage, and red pepper flakes if using. Cook for 1 minute, stirring constantly until fragrant.

Step 3: Pour in the vegetable broth, scraping the bottom of the pot to loosen any browned bits.

Step 4: Stir in the pumpkin puree until well combined and smooth.

Step 5: Bring the soup to a simmer, then reduce the heat to low. Cover and cook for 15-20 minutes, stirring occasionally.

Step 6: Stir in the cooked wild rice, ensuring it is evenly distributed throughout the soup.

Step 7: Pour in the coconut milk and stir gently to combine.

Step 8: Add the chopped fresh parsley just before serving and stir to incorporate.

Step 9: Season the soup with salt and black pepper to taste.

Step 10: Ladle the soup into bowls and garnish with optional toppings such as toasted pumpkin seeds, a swirl of coconut cream, or croutons.

Tips & Variations

For a smoother texture, use an immersion blender to puree a portion of the soup before adding the wild rice.

Substitute wild rice with brown rice or quinoa for a different grain texture.

Add a pinch of nutmeg or cinnamon along with the herbs for extra warmth and depth.

Use homemade pumpkin puree if you prefer a fresher taste.

Storage

Store the soup in an airtight container in the refrigerator for up to 4 days. When reheating, warm gently on the stovetop or in the microwave, stirring occasionally to maintain a creamy consistency. The soup may thicken upon cooling; add a splash of vegetable broth or water when reheating to loosen it.

FAQs

Can I use canned coconut milk light instead of full-fat?

Yes, you can use light coconut milk, but the soup will be less creamy and rich. Full-fat coconut milk gives a better texture and flavor.

Is this soup gluten-free?

Yes, this recipe is naturally gluten-free as long as the vegetable broth you use is gluten-free. Always check labels if you need to avoid gluten completely.