Go Back
–+ servings
Nourishing Pumpkin Wild Rice Soup

Nourishing Pumpkin Wild Rice Soup for Cozy Fall Nights

This Nourishing Pumpkin Wild Rice Soup is a delightful vegan dish that warms the soul with rich flavors and wholesome ingredients.
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 50 minutes
Soaking Time 30 minutes
Total Time 1 hour 50 minutes
Servings: 4 bowls
Course: Soup
Cuisine: American, Vegan
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 1 cup Wild Rice Soaked beforehand for even cooking.
  • 2 tablespoons Olive Oil Can substitute with avocado oil.
  • 1 unit Yellow Onion Diced.
  • 2 unit Carrots Chopped.
  • 2 stalks Celery Chopped.
  • 3 cloves Garlic Minced.
For the Creamy Base
  • 1 cup Pumpkin Puree Canned or fresh roasted.
  • 4 cups Vegetable Broth Homemade is best.
  • 1 can Coconut Milk Dairy-free.
  • 1 cup Butternut Squash Diced.
For the Seasoning
  • few sprigs Fresh Thyme Remove before serving.
  • 1 leaf Bay Leaf Remove before serving.
  • 1 teaspoon Dried Thyme
  • to taste unit Kosher Salt
  • to taste unit Black Pepper
For the Protein Boost
  • 1 can Cannellini Beans Drained.

Equipment

  • Large Dutch Oven

Method
 

Step-by-Step Instructions
  1. Rinse 1 cup of wild rice under cold water and soak in a bowl of water for at least 30 minutes.
  2. Heat a large Dutch oven over medium heat and add 2 tablespoons of olive oil. Sauté 1 diced yellow onion and 2 chopped carrots for 2-3 minutes.
  3. Add 2 stalks of chopped celery and continue sautéing for another 2 minutes. Stir in 3 minced garlic cloves and cook until fragrant.
  4. Stir in 1 cup of pumpkin puree and pour in 4 cups of vegetable broth. Add soaked wild rice, fresh thyme, and 1 bay leaf.
  5. Reduce heat to low, cover, and let it simmer for 30 minutes.
  6. Remove thyme sprigs and bay leaf. Stir in an additional 1 cup of vegetable broth, 1 teaspoon of dried thyme, 1 can of cannellini beans, 1 can of coconut milk, and 1 cup of diced butternut squash. Cover and simmer for another 20 minutes.
  7. Stir the soup, taste for seasoning, and ladle into bowls. Garnish with fresh thyme leaves and serve warm.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 45gProtein: 10gFat: 12gSaturated Fat: 10gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 8gSodium: 570mgPotassium: 700mgFiber: 8gSugar: 5gVitamin A: 12000IUVitamin C: 10mgCalcium: 80mgIron: 3mg

Notes

This soup can be customized with seasonal vegetables and served with crusty bread.

Tried this recipe?

Let us know how it was!