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Vegan Pumpkin Wild Rice Soup

Vegan Pumpkin Wild Rice Soup: A Warm Hug in a Bowl

Enjoy a comforting Vegan Pumpkin Wild Rice Soup, a delightful blend of creamy pumpkin, nutty wild rice, and fragrant spices, perfect for chilly nights.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 cups
Course: Soup
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons olive oil can substitute with coconut oil
  • 1 cup chopped yellow onion shallots can be used for a milder flavor
  • 2 medium diced carrots can swap in parsnips
  • 1 stalk chopped celery can be omitted if out
  • 2 cloves minced garlic can use garlic powder (1/4 tsp per clove)
  • 1 teaspoon dried thyme can use fresh thyme, increasing amount by three-fold
  • 1 teaspoon dried sage substitute with tarragon or rosemary if needed
  • pinch red pepper flakes optional
For the Liquid and Creaminess
  • 4 cups vegetable broth homemade broth is better
  • 1 can (15 ounces) pumpkin puree ensure it's pure pumpkin
  • 1 cup coconut milk can use cashew milk for a lighter alternative
  • 1/4 cup nutritional yeast omit if unavailable
  • 2 tablespoons maple syrup agave nectar can work as a substitute
  • 1 tablespoon apple cider vinegar lemon juice is a suitable alternative
For Seasoning and Garnishing
  • to taste salt
  • to taste pepper
  • 1 cup cooked wild rice quinoa or brown rice are great alternatives
  • optional toasted pumpkin seeds for garnish
  • optional fresh parsley for garnish
  • optional coconut cream for garnish

Equipment

  • Large pot

Method
 

Step-by-Step Instructions for Vegan Pumpkin Wild Rice Soup
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat until shimmering.
  2. Add 1 chopped yellow onion, 2 diced carrots, and 1 chopped celery stalk. Sauté for 5-7 minutes until softened.
  3. Incorporate 2 minced garlic cloves, 1 teaspoon dried thyme, 1 teaspoon dried sage, and a pinch of red pepper flakes; cook for 1 minute until fragrant.
  4. Add 4 cups of vegetable broth, scrape up bits from the pot, and bring to a gentle simmer.
  5. Stir in 1 can of pumpkin puree and 1 cup of cooked wild rice; mix until combined.
  6. Cover and reduce the heat to low. Let simmer for 15-20 minutes.
  7. Incorporate 1 cup of coconut milk, 1/4 cup of nutritional yeast, 2 tablespoons of maple syrup, and 1 tablespoon of apple cider vinegar; stir and season.
  8. Simmer for an additional 5 minutes to meld flavors.
  9. Cool slightly, serve in bowls, and garnish with toasted pumpkin seeds, fresh parsley, or coconut cream.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 35gProtein: 6gFat: 10gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 700mgPotassium: 600mgFiber: 7gSugar: 5gVitamin A: 150IUVitamin C: 20mgCalcium: 4mgIron: 10mg

Notes

Ensure you're using pure pumpkin puree, not pumpkin pie filling.

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