Nothing says comfort quite like a warm bowl of vegan pumpkin wild rice soup. This nourishing, plant-based recipe combines the creamy sweetness of pumpkin with the nutty texture of wild rice for a cozy fall meal that feels like a hug in a bowl. Naturally gluten-free, dairy-free, and packed with veggies, it’s the ultimate wholesome dish for chilly evenings.
Why You’ll Love This Vegan Pumpkin Wild Rice Soup
- Simple Ingredients: Everything is pantry-friendly and easy to find.
- One-Pot Wonder: Less mess and minimal cleanup.
- Comforting Flavor: The earthy wild rice pairs beautifully with sweet pumpkin and aromatic herbs.
- Vegan & Gluten-Free: 100% plant-based and allergen-friendly.
- Meal-Prep Friendly: Keeps beautifully in the fridge or freezer.
Ingredients for Vegan Pumpkin Wild Rice Soup
Main Soup Base
- 1 cup wild rice, rinsed
- 1 Tbsp olive oil (or avocado oil)
- 1 medium onion, diced
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 3 garlic cloves, minced
- 1 can (15 oz) pumpkin purée (not pumpkin pie filling)
- 6 cups vegetable broth (low sodium preferred)
- 1 tsp dried thyme
- ½ tsp dried sage
- Salt and pepper to taste
Optional Creamy Finish
- 1 cup full-fat coconut milk (or any unsweetened plant milk)
Ingredient Notes & Substitutions
- Wild Rice: Adds nutty texture and fiber. You can substitute a wild-rice blend or brown rice for a milder flavor.
- Pumpkin Purée: Canned pumpkin works great, but roasted fresh pumpkin or butternut squash can be used.
- Coconut Milk Substitute: Try oat or cashew milk for a lighter option.
- Protein Boost: Stir in 1 cup of cooked chickpeas or white beans near the end for extra protein.
- Extra Veggies: Add kale, spinach, or mushrooms for variety.
Step-by-Step Instructions
Step 1 – Sauté the Aromatics
In a large pot, heat olive oil over medium heat. Add the onion, carrots, and celery. Cook for about 5–7 minutes, stirring occasionally, until softened and fragrant.
Step 2 – Add Garlic and Herbs
Stir in the minced garlic, thyme, and sage. Sauté for another 30 seconds to 1 minute until aromatic. Be careful not to burn the garlic.
Step 3 – Build the Soup
Add the rinsed wild rice, pumpkin purée, and vegetable broth. Stir well to combine and bring to a gentle boil.
Step 4 – Simmer to Perfection
Reduce heat to low, cover, and simmer for 45–50 minutes, or until the wild rice is tender. Stir occasionally to prevent sticking.
Step 5 – Add Creaminess
Once the rice is cooked, stir in coconut milk (or other plant milk). Let it warm through for 5 minutes. Adjust salt and pepper to taste.
Step 6 – Serve and Enjoy
Ladle into bowls and serve hot. Garnish with chopped parsley or toasted pumpkin seeds for a touch of crunch.
Pro Tips for Success
- Rinse the rice first to remove starch and prevent gumminess.
- Use fresh herbs if possible—fresh thyme or sage gives a deeper flavor.
- Don’t rush the simmer: Wild rice needs time to open and become tender.
- Stir occasionally to keep the rice from sticking to the pot bottom.
- Add broth as needed—wild rice absorbs a lot of liquid during cooking.
- Batch cook: This soup tastes even better the next day!
Flavor Variations
- Spicy Autumn Twist: Add ¼ tsp cayenne or chili flakes.
- Creamy Curry Version: Stir in 1 tsp curry powder and use coconut milk for a golden hue.
- Smoky Style: Add ½ tsp smoked paprika or a splash of liquid smoke.
- Herby Garden Soup: Add chopped kale and parsley near the end.
- Protein-Packed: Include lentils, tofu cubes, or chickpeas.
Serving Suggestions
- Pair with crusty whole-grain bread or vegan cornbread.
- Top with roasted pumpkin seeds or a drizzle of coconut cream.
- Serve alongside a crisp green salad for balance.
- Great in a thermos for school or work lunches.
Storage and Freezing Instructions
- Refrigerate: Store leftovers in an airtight container for up to 4 days.
- Freeze: Cool completely, then freeze in freezer-safe containers for up to 3 months.
- Reheat: Thaw overnight in the fridge and warm on the stove over low heat, adding a splash of broth or water as needed.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~220 kcal |
| Protein | 6 g |
| Carbohydrates | 34 g |
| Dietary Fiber | 5 g |
| Total Fat | 7 g |
| Saturated Fat | 3 g |
| Sodium | 480 mg |
| Sugar | 4 g |
(Values are approximate and vary by ingredients.)
FAQ About Vegan Pumpkin Wild Rice Soup
Can I make this soup oil-free?
Yes! Simply sauté the vegetables in a few tablespoons of vegetable broth instead of oil.
Can I use brown rice instead of wild rice?
Absolutely, though wild rice gives a nuttier texture. Brown rice will work—just note it may cook faster.
Can I blend the soup for a smoother texture?
Yes. For a creamy consistency, blend half of the soup using an immersion blender, then mix it back in.
Is this recipe gluten-free?
Yes! Both pumpkin and wild rice are naturally gluten-free, making this soup safe for gluten-sensitive diets.
Can I add more vegetables?
Of course! Mushrooms, sweet potatoes, or spinach make delicious additions.
Final Thoughts
This vegan pumpkin wild rice soup brings together everything we love about fall—warmth, comfort, and wholesome ingredients. With its rich flavor, nourishing veggies, and creamy finish, it’s a recipe you’ll return to all season long. Whether you’re serving it for a family dinner or meal prepping for the week, it’s a heart-healthy, cozy classic that never disappoints.
Print
Vegan Pumpkin Wild Rice Soup — Cozy Fall Comfort
- Total Time: 60 mins
- Yield: 4 servings 1x
Description
A cozy vegan soup made with pumpkin, wild rice, and herbs — creamy, nourishing, and perfect for fall.
Ingredients
1 cup wild rice, rinsed
1 tbsp olive oil
1 onion, diced
2 carrots, chopped
2 celery stalks, chopped
3 garlic cloves, minced
1 can (15 oz) pumpkin purée
6 cups vegetable broth
1 tsp dried thyme
1/2 tsp dried sage
Salt & pepper to taste
1 cup coconut milk (optional)
Instructions
1. Heat olive oil; sauté onion, carrot, and celery 5–7 minutes.
2. Add garlic, thyme, and sage; cook 1 minute.
3. Stir in rice, pumpkin, and broth; bring to boil.
4. Reduce heat; simmer 45–50 minutes until rice tender.
5. Stir in coconut milk; season with salt and pepper.
6. Serve hot, topped with parsley or pumpkin seeds.
Notes
Use oat or cashew milk instead of coconut for a lighter option.
Add chickpeas or white beans for extra protein.
This soup freezes well for up to 3 months.
- Prep Time: 10 mins
- Cook Time: 50 mins
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 4g
- Sodium: 480mg
- Fat: 7g
- Saturated Fat: 3g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 5g
- Protein: 6g
- Cholesterol: 0mg
