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Pumpkin Wild Rice Soup Recipe

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★★★★★

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.

Ingredients

Scale

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

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