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Vegan Pumpkin Wild Rice Soup

Vegan Pumpkin Wild Rice Soup

A comforting and nourishing Vegan Pumpkin Wild Rice Soup, perfect for cozy evenings, combining wild rice and pumpkin with a creamy texture.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Vegan
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 cups fresh pumpkin, peeled and diced the star ingredient, providing a sweet and creamy flavor.
  • 1 cup wild rice, rinsed adds a chewy texture and nutty taste.
  • 4 cups low-sodium vegetable broth keeps the soup light yet flavorful.
  • 1 can (13.5 oz) full-fat coconut milk thickens the soup and brings a luscious texture.
For the Aromatics
  • 1 medium yellow onion, diced enhances flavor with natural sweetness.
  • 3 cloves fresh garlic, minced infuses the soup with aromatic goodness.
For the Seasoning
  • 1 tsp dried thyme introduces an earthy note.
  • 1/4 tsp ground nutmeg adds warmth and hint of spice.
  • Red pepper flakes (optional) offers a touch of heat.
For Cooking
  • 2 tbsp olive oil helps sauté onion and garlic.

Equipment

  • Large pot

Method
 

How to Make Vegan Pumpkin Wild Rice Soup
  1. In a large pot over medium heat, pour in the olive oil and let it warm up. Sauté the diced onion until it turns golden brown, about 5-7 minutes. Add the minced garlic and cook for an additional minute until it becomes fragrant.
  2. Gently stir in the diced pumpkin and rinsed wild rice. Cook for around 2 minutes to let all the flavors meld together.
  3. Next, pour in the low-sodium vegetable broth. Bring the mixture to a gentle boil, then reduce the heat to low. Cover and let it simmer for 30-40 minutes until the wild rice is tender.
  4. After the rice is ready, stir in the full-fat coconut milk, dried thyme, and ground nutmeg. Allow it to simmer for another 10 minutes.
  5. For extra creaminess, use an immersion blender or transfer part of the soup to a regular blender. Blend until you achieve a silky texture while leaving some chunky bits.
  6. Optionally, sprinkle red pepper flakes on top for a spicy kick!

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 50gProtein: 8gFat: 15gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 300mgPotassium: 700mgFiber: 5gSugar: 5gVitamin A: 5000IUVitamin C: 20mgCalcium: 40mgIron: 2mg

Notes

Always remember to rinse wild rice thoroughly; this helps to remove excess starch. If you're short on time, you can use pre-cooked or leftover wild rice. To enhance aroma, toast the thyme and nutmeg in the pot before adding them to the broth. Don't rush the simmering process for the best texture.

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