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Pumpkin Wild Rice Soup Recipe

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4.7 from 72 reviews

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.

Ingredients

Units Scale

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.

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