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