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Vegan Pumpkin Wild Rice Soup Recipe

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★★★★★

4.8 from 102 reviews

This Vegan Pumpkin Wild Rice Soup is a comforting, creamy, and nutrient-packed dish perfect for fall or any time you crave a hearty plant-based meal. It combines the natural sweetness of pumpkin with earthy wild rice and aromatic herbs, finished with a rich touch of coconut milk. Easy to make and full of flavor, it’s ideal for a warming lunch or dinner.

Ingredients

Scale

Vegetables and Herbs

  • 1 large yellow onion, chopped
  • 2 carrots, peeled and diced
  • 2 celery stalks, diced
  • 4 cloves garlic, minced
  • 1/2 cup chopped fresh parsley

Spices

  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried sage
  • 1/4 teaspoon red pepper flakes (optional)
  • Salt and black pepper to taste

Liquids and Main Ingredients

  • 1 tablespoon olive oil
  • 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

Optional Toppings

  • Toasted pumpkin seeds
  • Coconut cream
  • Croutons

Instructions

  1. Sauté Vegetables: Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onion, diced carrots, and celery. Sauté for 5-7 minutes until vegetables are softened, stirring occasionally to prevent sticking.
  2. Add Aromatics: Add the minced garlic, dried thyme, dried sage, and red pepper flakes if using. Cook for about 1 minute, stirring constantly to release their aroma and flavors.
  3. Build Soup Base: Pour in the vegetable broth, scraping the bottom of the pot gently to loosen any browned bits, which adds extra flavor to the soup.
  4. Add Pumpkin: Stir in the pumpkin puree until well combined and smooth within the broth.
  5. Simmer: Bring the soup to a gentle simmer. Reduce the heat to low, cover the pot, and let it cook for 15-20 minutes, stirring occasionally to allow flavors to meld.
  6. Add Wild Rice: Stir in the cooked wild rice, distributing it evenly throughout the soup for texture and heartiness.
  7. Add Coconut Milk: Pour in the full-fat coconut milk and stir gently to combine, enriching the soup with a creamy consistency.
  8. Add Parsley: Just before serving, stir in the freshly chopped parsley will add a fresh herbal note and vibrant color.
  9. Season: Taste and season the soup with salt and black pepper as desired, adjusting to your preference.
  10. Serve: Ladle the soup into bowls and garnish with your choice of optional toppings such as toasted pumpkin seeds for crunch, a swirl of coconut cream for extra richness, or croutons for added texture.

Notes

  • Use cooked wild rice; you can prepare it ahead of time or use leftover rice.
  • For a thinner soup, add more vegetable broth or water when simmering.
  • Adjust red pepper flakes according to desired spice level or omit for a mild flavor.
  • The soup stores well in the refrigerator for up to 4 days and freezes beautifully for up to 3 months.
  • To make it gluten-free, ensure croutons are gluten-free or omit them.
  • Full-fat coconut milk is recommended for creaminess, but light coconut milk can be used for fewer calories.

Keywords: Vegan pumpkin soup, wild rice soup, dairy-free soup, coconut milk soup, fall recipes, healthy soup, plant-based soup

Find it online: https://kitchenbyrita.com/vegan-pumpkin-wild-rice-soup-recipe/