If you’re craving a bowl of cozy, wholesome comfort, this Pumpkin Wild Rice Soup Recipe is your new best friend. It’s a heartwarming blend of earthy wild rice, velvety pumpkin purée, and nourishing veggies, all simmered to perfection. Perfect for chilly evenings when you want something both filling and fresh, this soup is a celebration of fall flavors and wholesome goodness.
Why You’ll Love This Recipe
- Rich and Creamy Texture: The coconut milk adds a luscious creaminess without any heaviness.
- Nutrient-Packed Goodness: Loaded with pumpkin, kale, and wild rice, this soup is a powerhouse of vitamins and fiber.
- Perfectly Rustic Flavors: Fresh sage and earthy mushrooms make every bite a comforting hug.
- Simple Prep & Ingredients: Affordable pantry staples come together easily for a wholesome homemade meal.
Ingredients You’ll Need
The magic of this Pumpkin Wild Rice Soup Recipe is in its simplicity. Each ingredient plays a crucial role — from the hearty wild rice providing texture, to the pumpkin purée lending a silky-smooth touch and gorgeous color, and the fresh veggies and herbs rounding out its savory depth.
- Olive oil: For sautéing the vegetables and building that wonderful base flavor.
- Carrots and celery: Classic aromatics that add sweetness and a subtle crunch.
- White onion: To add mild sharpness and depth to the broth.
- Baby bella mushrooms: Earthy and meaty, they enrich the soup’s umami profile.
- Garlic: Brings a punch of aromatic warmth to balance the earthiness.
- Vegetable broth: The liquid base that ties all the ingredients together beautifully.
- Pumpkin purée: The star ingredient, softening the soup and adding subtle sweetness and vibrant orange color.
- Wild rice: Adds that hearty chewy bite to make the soup satisfying and filling.
- Fresh sage and bay leaf: Herbs that bring a fresh and woodsy aroma.
- Coconut milk: For silky richness and a subtle tropical twist.
- Chickpeas: A boost of protein and texture to keep things interesting.
- Kale: Packs a nutritious punch and a beautiful pop of green.
- Sea salt and black pepper: Essential seasonings to bring all those flavors into harmony.
Note: Exact ingredients and measurements are listed in the recipe card below.
Variations
This Pumpkin Wild Rice Soup Recipe is wonderfully adaptable, so feel free to put your own spin on it. Whether you want it vegan, a bit spicier, or packed with extra veggies, it’s easy to tweak to your liking or what you have on hand.
- Make it vegan: Skip the coconut milk with almond or cashew milk for a lighter version.
- Add heat: Spice it up with a pinch of cayenne or smoked paprika for a subtle kick.
- Extra veggies: Toss in diced sweet potatoes or parsnips for more earthy sweetness.
- Protein boost: Swap chickpeas for cooked lentils or shredded chicken if you prefer meat.
How to Make Pumpkin Wild Rice Soup Recipe
Step 1: Sauté the veggies
Heat your olive oil in a large stockpot over medium-high heat. Toss in the diced carrots, celery, and onion, and let them cook, stirring occasionally, for about 5 minutes until the veggies start to soften and their natural sweetness blossoms. Add the diced baby bella mushrooms and minced garlic, then continue cooking for another 4 minutes, stirring every now and then to keep everything from sticking. This step creates a flavorful base to build your soup on.
Step 2: Bring everything to a simmer
Next, pour in the vegetable broth, then stir in the pumpkin purée and the rinsed wild rice. Add in the fresh sage sprig and bay leaf for that signature aromatic lift. Stir to combine, and wait until the soup gently bubbles into a simmer. Once it’s simmering, cover the pot and lower the heat to maintain that gentle simmer. Cook for about 30 minutes, stirring occasionally so the rice doesn’t stick, until the wild rice is tender and infused with all those delicious flavors.
Step 3: Add the final ingredients and season
Remove and discard the sage and bay leaf from the pot. Stir in the creamy coconut milk, the chickpeas, and the finely chopped kale. Let everything blend together on a low heat for a few minutes so the kale wilts slightly yet stays bright. Taste your soup, then season generously with sea salt and freshly ground black pepper. If you crave even more pumpkin goodness, now’s the perfect time to add a splash more pumpkin purée.
Step 4: Serve warm and enjoy!
Ladle the simmering soup into bowls and savor the vibrant, comforting mix of flavors you’ve created. Whether as a light lunch or a hearty dinner, this soup always delivers on warmth and satisfaction.
Pro Tips for Making Pumpkin Wild Rice Soup Recipe
- Rice Rinse is Key: Always rinse the wild rice well before cooking to remove any debris and enhance its nutty flavor.
- Low and Slow Simmering: Keep the soup at a gentle simmer to ensure the rice cooks evenly without sticking or burning on the bottom.
- Fresh Herbs Matter: Using fresh sage instead of dried really elevates the dish with a bright, woodsy aroma.
- Adjust Creaminess Last: Add the coconut milk towards the end to preserve its smooth texture and prevent curdling.
How to Serve Pumpkin Wild Rice Soup Recipe
Garnishes
Some fresh garnishes can take your Pumpkin Wild Rice Soup Recipe to another level! Consider topping your bowl with a sprinkle of toasted pumpkin seeds for crunch, a drizzle of extra virgin olive oil or coconut cream for a little richness, and a few fresh sage leaves or a pinch of cracked black pepper to add visual flair and flavor.
Side Dishes
This soup pairs beautifully with crusty artisan bread or a warm, buttery cornbread for dipping. A crisp green salad with a tangy vinaigrette would complement the creamy, earthy soup wonderfully, adding a refreshing contrast of textures to your meal.
Creative Ways to Present
Serve the soup in rustic bowls or hollow out small mini pumpkins to create edible vessels that make your presentation festive and fun. For gatherings, offer a soup bar where guests can add their own garnishes and mix-ins like extra kale, crunchy nuts, or spice blends to personalize each bowl.
Make Ahead and Storage
Storing Leftovers
Keep your leftover soup in an airtight container in the refrigerator, and it will stay fresh for 3 to 4 days. The flavors tend to deepen overnight, so you might even find it tastes better the next day!
Freezing
This soup freezes beautifully. Transfer cooled soup into freezer-safe containers or bags and store for up to 3 months. Just be sure to leave some space as the soup can expand when frozen.
Reheating
Reheat gently on the stove over medium-low heat, stirring occasionally until warmed through. If it has thickened too much, simply add a splash of broth or water to bring it back to your desired consistency. Avoid microwaving directly from frozen to preserve texture and flavor.
FAQs
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Can I use canned pumpkin instead of fresh pumpkin purée?
Absolutely! Canned pumpkin purée works perfectly in this recipe and is actually quite convenient and consistent. Just be sure to use pure pumpkin, not pumpkin pie filling, to avoid added spices and sugars.
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Is this soup gluten-free?
Yes! Because this Pumpkin Wild Rice Soup Recipe uses wild rice instead of wheat-based pasta or grains, it is naturally gluten-free, making it a great choice for those with gluten sensitivities.
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Can I substitute the wild rice for another grain?
You can swap wild rice for brown rice, quinoa, or barley, but keep in mind that cooking times and textures will vary. Wild rice provides a unique bite and nuttiness that complements the pumpkin beautifully.
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How do I make this soup vegan?
This recipe is already vegan as long as you use vegetable broth and coconut milk. Just double-check that your broth is plant-based, and you’re good to go!
Final Thoughts
This Pumpkin Wild Rice Soup Recipe is such a warm hug in a bowl — earthy, creamy, and packed with comforting fall flavors. It’s easy enough for a weeknight, special enough to impress guests, and flexible enough to match your tastes. Go ahead, spoon up some cozy goodness and let this soup become one of your kitchen favorites!
PrintPumpkin Wild Rice Soup Recipe
A hearty and comforting Pumpkin Wild Rice Soup combining earthy wild rice and creamy pumpkin purée, simmered with fresh vegetables, aromatic herbs, and enriched with coconut milk and chickpeas for a deliciously creamy, vegan-friendly meal that serves 6 to 8 people.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 6 to 8 servings
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Ingredients
Vegetables and 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 and Broth
- 4 cups vegetable broth
- 1 cup pumpkin purée
- 1 (15-ounce) can coconut milk
Grains, Legumes, and Herbs
- 1 cup uncooked wild rice, rinsed and drained
- 1 sprig fresh sage
- 1 bay leaf
- 1 (15-ounce) can chickpeas, rinsed and drained
Seasoning
- Fine sea salt, to taste
- Freshly-ground black pepper, to taste
Instructions
- Sauté the Veggies: Heat the olive oil in a large stockpot over medium-high heat. Add the diced carrots, celery, and onion. Sauté, stirring occasionally, for about 5 minutes until they begin to soften. Then add the diced mushrooms and minced garlic. Continue sautéing, stirring occasionally, for another 4 minutes until the mushrooms release their moisture and everything is fragrant.
- Simmer the Soup: Pour in the vegetable broth, then add the pumpkin purée, rinsed wild rice, fresh sage sprig, and bay leaf. Stir everything together to combine well. Allow the mixture to reach a gentle simmer. Once simmering, cover the pot and reduce the heat to medium-low or a setting that maintains a low simmer. Let it cook for about 30 minutes, stirring occasionally to prevent the rice from sticking to the bottom and to ensure even cooking until the wild rice is tender.
- Season and Add Final Ingredients: Remove and discard the bay leaf and sage sprig from the pot. Stir in the canned coconut milk, chickpeas, and chopped kale. Mix thoroughly until the kale begins to wilt. Taste the soup and season with fine sea salt and freshly-ground black pepper as needed. If you prefer a stronger pumpkin flavor, feel free to add additional pumpkin purée at this time.
- Serve Warm: Ladle the hot soup into bowls and serve immediately. Enjoy this comforting, nutrient-rich soup that’s perfect for cooler days or whenever you crave a wholesome meal.
Notes
- Ensure wild rice is rinsed well before adding to remove any excess starch or debris.
- Use full-fat coconut milk for a richer, creamier texture; light versions will make the soup less creamy.
- Adjust seasoning gradually, especially salt, to avoid over-seasoning, as vegetable broth can be salty.
- For a thicker soup, mash some chickpeas before adding or puree a portion of the soup and stir back in.
- Leftovers store well in the refrigerator for up to 4 days and can be frozen for up to 3 months.
