Nourishing Vegan Pumpkin Wild Rice Soup

Hi, I’m Sam from dishfoody.com, where seasonal veggies create hearty, healing bowls. If you’re tired of watery pumpkin soups or heavy cream bases, this Nourishing Vegan Pumpkin Wild Rice Soup simmers creamy pumpkin puree, nutty wild rice, kale, and warming spices in rich vegetable broth—perfect for fall detox, immune support, or cozy dinners.

Naturally gluten-free, high-fiber, and ready in 45 minutes, it’s meal-prep gold with protein-packed wild rice. With years of vegan soup expertise, I’ve crafted this balanced, flavorful recipe using whole foods. Here’s everything you need: ingredients, easy steps, variations, and tips.

Why This Recipe Works

• Pumpkin puree thickens naturally without dairy or cornstarch
• Wild rice adds chewy texture and complete plant protein
• Kale wilts perfectly while retaining nutrition and color
• One-pot method builds layered flavor
• High in vitamins A, C, fiber for gut health
• Freezes beautifully for winter meal prep

Ingredients & Prep

• 1 cup wild rice blend (or ½ wild rice + ½ brown rice)
• 4 cups pumpkin puree (canned or roasted fresh)
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup full-fat coconut milk
• 4 cups chopped kale or spinach
• 2 tablespoons olive oil
• 1 teaspoon ground sage
• 1 teaspoon smoked paprika
• ½ teaspoon ground nutmeg
• 1 tablespoon maple syrup
• Juice of ½ lemon
• Salt and black pepper to taste
• Toasted pumpkin seeds for garnish

Step-by-Step Instructions

1. Heat olive oil in large pot over medium. Sauté onion, carrots, celery, and garlic 8 minutes until softened.
2. Add wild rice, sage, smoked paprika, nutmeg, salt, and pepper; toast 1 minute.
3. Stir in pumpkin puree, vegetable broth, and maple syrup. Bring to boil, then simmer covered 35-40 minutes until rice is tender.
4. Stir in coconut milk and kale; cook 5 minutes until wilted.
5. Remove from heat; stir in lemon juice. Taste and adjust seasoning. Garnish with pumpkin seeds.

Flavor Variations

• Curry: Add 2 tsp curry powder and coconut cream.
• Ginger Boost: Grate 1 tbsp fresh ginger with garlic.
• Creamy Cashew: Blend ½ cup soaked cashews into broth.

Storage Tips

Store airtight in fridge 5 days or freeze 3 months. Reheat with splash of broth.

FAQs

• Fresh pumpkin? Roast 4 cups cubed flesh 30 minutes at 400°F.
• Quicker rice? Use precooked wild rice, add last 5 minutes.
• Nut-free? Use oat milk instead of coconut.

Conclusion

Hearty Nourishing Vegan Pumpkin Wild Rice Soup creamy, filling fall bowl packed with nutrition and flavor. Wellness essential. For more vegan soups, visit dishfoody.com and try our Cheesy Pumpkin Pasta Bake.

Nourishing Vegan Pumpkin Wild Rice Soup

Print Recipe

Creamy Nourishing Vegan Pumpkin Wild Rice Soup blending roasted pumpkin, nutty wild rice, warming spices, and coconut milk. Hearty, comforting fall soup perfect for cozy nights.

• Author: ssam
• Prep Time: 20 mins
• Cook Time: 60 mins
• Total Time: 1 hr 20 mins
• Yield: 6 servings 1x
• Category: Soup, Dinner
• Method: Stovetop, Oven
• Cuisine: Fall, Vegan

Ingredients

Scale 1x2x3x

• 1 small pie pumpkin (about 3 lbs) or 2 cups pumpkin puree
• 1 cup wild rice blend
• 1 onion, diced
• 3 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 tablespoon olive oil
• 4 cups vegetable broth
• 1 can (14 oz) full-fat coconut milk
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh thyme and pepitas for garnish

Instructions

• 1. Preheat oven to 400°F (200°C). Cut pumpkin in half, remove seeds. Roast cut-side down 40-45 minutes until tender. Scoop out flesh.
• 2. Cook wild rice according to package directions. Set aside.
• 3. In large pot, heat olive oil. Sauté onion, garlic, carrots, and celery until softened.
• 4. Add roasted pumpkin, vegetable broth, cinnamon, nutmeg, smoked paprika, salt, and pepper. Simmer 20 minutes.
• 5. Add coconut milk and cooked wild rice. Simmer 10 more minutes.
• 6. Blend half the soup for creaminess (optional). Adjust seasoning.
• 7. Serve garnished with fresh thyme and pepitas.

Notes

• Use butternut squash if pumpkin unavailable.
• Wild rice adds perfect chewy texture.
• Freezes beautifully up to 3 months.
• Top with coconut cream swirl for elegance.

Nutrition

• Serving Size: 1 1/2 cups
• Calories: 280
• Sugar: 8g
• Sodium: 520mg
• Fat: 14g
• Saturated Fat: 10g
• Unsaturated Fat: 3g
• Trans Fat: 0g
• Carbohydrates: 35g
• Fiber: 6g
• Protein: 7g
• Cholesterol: 0mg

Keywords: vegan pumpkin soup, wild rice soup, pumpkin wild rice soup, fall soup recipes