Description

This comforting Pumpkin Wild Rice Soup is a hearty and flavorful vegan dish perfect for chilly days. Packed with nutrient-dense ingredients like pumpkin purée, wild rice, chickpeas, kale, and mushrooms, this soup offers a creamy texture without dairy, thanks to coconut milk. Aromatic herbs like fresh sage and bay leaf add depth, while sautéed vegetables provide a delicious base. Easy to make and full of wholesome goodness, it’s an ideal meal for fall or anytime you want a nourishing bowl of warmth.

Ingredients

Scale

Vegetables and Aromatics

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
1 sprig fresh sage
1 bay leaf

Liquids

1 tablespoon olive oil
4 cups vegetable broth
1 (15-ounce) can coconut milk

Grains and Legumes

1 cup uncooked wild rice, rinsed and drained
1 (15-ounce) can chickpeas, rinsed and drained

Other

1 cup pumpkin purée
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, sautéing and stirring occasionally for about 5 minutes until they begin to soften. Then add the diced mushrooms and minced garlic, continuing to sauté and stir occasionally for another 4 minutes until vegetables are tender and fragrant.
Simmer: Pour in the vegetable broth, pumpkin purée, rinsed wild rice, fresh sage sprig, and bay leaf. Stir well to combine all ingredients. Bring the mixture to a simmer, then cover the pot and reduce the heat to medium-low to maintain a gentle simmer. Cook for about 30 minutes, stirring occasionally to prevent the rice from sticking, until the wild rice is tender.
Season and enrich: Remove and discard the bay leaf and sage sprig from the pot. Stir in the canned coconut milk, rinsed chickpeas, and chopped kale. Continue cooking while stirring occasionally until the kale wilts and the soup is heated through. Taste the soup and season with fine sea salt and freshly ground black pepper according to your preference. Optionally, add more pumpkin purée for a richer pumpkin flavor.
Serve: Ladle the warm soup into bowls and enjoy immediately as a nourishing, comforting meal.

Notes

Wild rice may take longer to cook than other rices; check for tenderness before finishing.
For a smoother soup, you can partially puree some of the soup before adding kale and chickpeas.
Feel free to use canned pumpkin purée or roast fresh pumpkin and puree it yourself.
This soup is vegan and gluten-free.
Leftovers keep well in the refrigerator for 3–4 days and freeze beautifully.
Add a splash of lemon juice or apple cider vinegar before serving to brighten the flavors if desired.

Prep Time: 15 minutes
Cook Time: 40 minutes
Category: Soup
Method: Sautéing and Simmering
Cuisine: American

Nutrition

Serving Size: 1.5 cups
Calories: 240
Sugar: 4g
Sodium: 320mg
Fat: 8g
Saturated Fat: 6g
Unsaturated Fat: 2g
Trans Fat: 0g
Carbohydrates: 33g
Fiber: 6g
Protein: 7g
Cholesterol: 0mg

Keywords: pumpkin soup, wild rice soup, vegan soup, autumn recipe, healthy soup, coconut milk soup, gluten-free soup