Pumpkin Wild Rice Soup Recipe

Introduction

This Pumpkin Wild Rice Soup is a comforting and hearty dish perfect for cooler days. Packed with wholesome vegetables, creamy coconut milk, and nutty wild rice, it offers a rich and satisfying flavor with every spoonful. It’s an easy, nourishing soup that’s sure to warm you up from the inside out.

Ingredients

• 1 tablespoon olive oil
• 2 large carrots, diced
• 2 ribs celery, diced
• 1 medium white onion, diced
• 8 ounces baby bella mushrooms, diced
• 4 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup pumpkin purée
• 1 cup uncooked wild rice, rinsed and drained
• 1 sprig fresh sage
• 1 bay leaf
• 1 (15-ounce) can coconut milk
• 1 (15-ounce) can chickpeas, rinsed and drained
• 2 large handfuls fresh kale, finely chopped with tough stems removed
• Fine sea salt and freshly-ground black pepper, to taste

Instructions

1. Step 1: In a large stockpot, heat olive oil over medium-high heat. Sauté diced carrots, celery, and onion for 5 minutes until they begin to soften.
2. Step 2: Add the diced mushrooms and minced garlic to the pot. Cook for another 4 minutes, stirring occasionally.
3. Step 3: Stir in the vegetable broth, pumpkin purée, wild rice, fresh sage sprig, and bay leaf. Bring the mixture to a simmer, then cover the pot. Reduce heat to medium-low and cook for about 30 minutes, or until the wild rice is tender.
4. Step 4: Remove and discard the bay leaf and sage sprig. Stir in the coconut milk, chickpeas, and chopped kale. Season the soup with salt and pepper to taste.
5. Step 5: Serve the soup warm in bowls and enjoy its comforting flavors.

Tips & Variations

• For a richer flavor, toast the wild rice in the olive oil for a few minutes before adding the broth.
• Swap kale for spinach or Swiss chard if preferred.
• Add a pinch of smoked paprika or cayenne pepper for a subtle smoky or spicy kick.
• Use homemade vegetable broth for a more robust taste.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave, stirring occasionally. The soup may thicken when chilled—add a splash of water or broth while reheating to loosen it.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned pumpkin instead of fresh pumpkin purée?

Yes, canned pumpkin purée works perfectly in this recipe and provides the same creamy texture and flavor.

Is this soup suitable for a vegan diet?

Absolutely. This recipe uses vegetable broth and coconut milk, making it fully vegan and dairy-free.

Pumpkin Wild Rice Soup Recipe

Print Recipe

★★★★★

4.8 from 82 reviews

This comforting Pumpkin Wild Rice Soup combines earthy wild rice with creamy pumpkin puree and hearty vegetables, creating a flavorful and nutritious bowl perfect for cozy fall meals. Enhanced with coconut milk, chickpeas, and fresh kale, it’s a wholesome vegetarian soup that’s easy to prepare on the stovetop.

• Author: Maya
• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Vegetarian

Ingredients

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Vegetables & Aromatics

• 1 tablespoon olive oil
• 2 large carrots, diced
• 2 ribs celery, diced
• 1 medium white onion, diced
• 8 ounces baby bella mushrooms, diced
• 4 cloves garlic, minced
• 2 large handfuls fresh kale, finely chopped with tough stems removed

Liquids & Broth

• 4 cups vegetable broth
• 1 (15-ounce) can coconut milk
• 1 cup pumpkin purée

Grains & Legumes

• 1 cup uncooked wild rice, rinsed and drained
• 1 (15-ounce) can chickpeas, rinsed and drained

Herbs & Spices

• 1 sprig fresh sage
• 1 bay leaf
• Fine sea salt and freshly-ground black pepper, to taste

Instructions

1. Sauté Vegetables: In a large stockpot, heat olive oil over medium-high heat. Add diced carrots, celery, and onion, and sauté for 5 minutes until softened and fragrant.
2. Add Mushrooms and Garlic: Stir in the diced baby bella mushrooms and minced garlic. Continue cooking for another 4 minutes, allowing mushrooms to release their moisture and garlic to become aromatic.
3. Simmer Soup Base: Pour in the vegetable broth and stir in the pumpkin purée, rinsed wild rice, fresh sage sprig, and bay leaf. Bring the mixture to a simmer, then cover the pot and reduce heat to medium-low. Let cook gently for about 30 minutes, or until the wild rice is tender.
4. Finish and Season: Remove the bay leaf and sage sprig from the soup. Stir in the coconut milk, rinsed chickpeas, and chopped kale. Cook for a few more minutes until the kale wilts. Season the soup with fine sea salt and freshly ground black pepper to taste.
5. Serve: Ladle the soup warm into bowls and enjoy a rich, hearty meal that’s perfect for chilly days.

Notes

• For a creamier texture, blend a portion of the soup before adding the kale and chickpeas.
• Wild rice can take longer to cook depending on variety; if not tender after 30 minutes, continue simmering until soft.
• Fresh sage adds a subtle earthy flavor but can be omitted or substituted with dried sage if unavailable.
• To make the soup vegan, ensure vegetable broth is used, as the recipe already excludes animal products.
• Store leftovers in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months.

Keywords: pumpkin soup, wild rice soup, vegetarian soup, pumpkin puree recipe, healthy fall soup, kale soup, coconut milk soup, easy stovetop soup, chickpea soup