Pumpkin Wild Rice Soup
Ever had a soup so cozy it feels like a warm hug? That’s exactly what this Pumpkin Wild Rice Soup is—creamy, hearty, and packed with fall flavors. It’s like autumn in a bowl!
I remember the first time I made this. The nutty wild rice, the velvety pumpkin, and those cozy spices—it was love at first bite! And the best part? It’s super easy to make.
Every spoonful is rich, comforting, and just a little bit magical. It’s perfect for chilly nights, family dinners, or when you just need a little comfort. Trust me, you need this in your life.
Grab a pot, some simple ingredients, and let’s make the coziest soup ever. You’ll be ladling up happiness in no time!
Why You’ll Love This Recipe
- Ultra Creamy & Cozy: The perfect combination of smooth pumpkin, chewy wild rice, and rich coconut milk.
- Hearty & Healthy: Full of fiber, protein, and nutrients from fresh vegetables and whole grains.
- Dairy-Free & Vegan-Friendly: Naturally creamy without any dairy, thanks to coconut milk.
- Great for Meal Prep: Stays fresh for days and tastes even better as the flavors meld.
- One-Pot Wonder: A simple, fuss-free recipe for easy cleanup.
Required Kitchen Tools
To make this Pumpkin Wild Rice Soup, you’ll need:
✔️ Large soup pot or Dutch oven
✔️ Wooden spoon for stirring
✔️ Sharp knife for chopping vegetables
✔️ Cutting board
✔️ Measuring cups and spoons
✔️ Ladle for serving
Key Ingredients & What They Do
Each ingredient plays a special role in making this soup flavorful and satisfying:
- Olive Oil: Enhances the flavors of sautéed vegetables.
- Carrots, Celery, and Onion: The classic soup base, also known as a mirepoix, builds a deep, savory flavor.
- Mushrooms: Add a meaty texture and earthy richness.
- Garlic: Brings warmth and depth of flavor.
- Vegetable Broth: Provides the savory foundation for the soup.
- Pumpkin Purée: Adds natural creaminess and a subtle sweetness.
- Wild Rice: A chewy, nutty grain that gives the soup heartiness.
- Fresh Sage & Bay Leaf: Infuse the soup with warm, earthy notes.
- Coconut Milk: Provides a smooth, velvety texture without dairy.
- Chickpeas: Boost protein and create a more filling meal.
- Fresh Kale: Adds color, texture, and nutrients.
- Salt & Black Pepper: Essential for balancing all the flavors.
Step-by-Step Instructions: How to Make Pumpkin Wild Rice Soup
Step 1: Sauté the Vegetables
Heat olive oil in a large soup pot over medium heat. Add the diced carrots, celery, onion, and mushrooms. Sauté for 5–7 minutes, stirring occasionally, until softened.
Step 2: Add Garlic & Herbs
Stir in minced garlic, sage, and the bay leaf. Cook for 1 minute, just until fragrant.
Step 3: Pour in Broth & Pumpkin
Add the vegetable broth and pumpkin purée, stirring well to combine. Bring to a gentle simmer.
Step 4: Add the Wild Rice
Once the broth and pumpkin are well combined, stir in the rinsed wild rice. Reduce the heat to low, cover, and let it simmer for about 45–50 minutes, or until the wild rice is tender. Stir occasionally to prevent sticking.
Tip: Wild rice takes longer to cook than other grains, so be patient! If the soup thickens too much, add more broth as needed.
Step 5: Add Chickpeas & Coconut Milk
Once the wild rice is fully cooked, remove the bay leaf. Stir in the chickpeas and coconut milk, letting everything warm through for another 5 minutes.
Step 6: Add the Kale
Toss in the chopped kale, stirring until it softens. This should take about 2–3 minutes. Taste and adjust the seasoning with salt and black pepper as needed.
Pro Tip: If you like a slightly spicier flavor, you can add a pinch of red pepper flakes or a dash of smoked paprika at this stage.
Serving & Garnishing Ideas
This soup is already packed with delicious flavors, but adding a few garnishes can take it to the next level:
- Toasted Pumpkin Seeds: Add crunch and a nutty flavor.
- Fresh Sage Leaves: For a gourmet touch.
- A Drizzle of Coconut Milk: Makes it extra creamy and visually appealing.
- Crusty Bread: Perfect for dipping!
Storage & Meal Prep Tips
- Refrigeration: Store in an airtight container in the fridge for up to 5 days.
- Freezing: This soup freezes beautifully! Let it cool completely, then store in freezer-safe containers for up to 3 months.
- Reheating: Warm it on the stove over low heat, adding a splash of broth or water if it has thickened too much.
Variations & Customizations
Want to make this soup your own? Try these simple swaps and additions:
Make It Spicier:
- Add a pinch of cayenne pepper or a dash of hot sauce for a little heat.
- Stir in red pepper flakes for an extra kick.
Boost the Protein:
- Add cooked shredded chicken or turkey for a heartier meal.
- Toss in an extra can of chickpeas or even white beans.
Make It Extra Creamy:
- Blend half of the soup before adding the kale for a thicker, creamier texture.
- Use cashew cream instead of coconut milk for a slightly different nutty richness.
Add More Veggies:
- Try diced sweet potatoes or butternut squash for extra heartiness.
- Stir in zucchini or bell peppers for a fresh twist.
Tips for Perfect Pumpkin Wild Rice Soup
- Rinse the Wild Rice – This removes excess starch and prevents it from getting too gummy.
- Simmer Gently – Avoid boiling the soup aggressively, as this can break down the vegetables too much.
- Taste & Adjust – The salt level may vary depending on your broth, so taste before serving.
- Don’t Overcook the Kale – It should be just wilted, not mushy.
Nutritional Information
Here’s an estimated nutritional breakdown per serving:
| Nutrient | Amount (Per Serving) |
|---|---|
| Calories | ~280 kcal |
| Carbohydrates | ~35g |
| Protein | ~8g |
| Fat | ~12g |
| Fiber | ~7g |
| Sugar | ~6g |
| Sodium | ~450mg |
Note: These values are estimates and may vary based on specific ingredients used.
Pumpkin Wild Rice Soup
Course: Uncategorized6
servings10
minutes50
minutes~280
kcalIngredients
2 tbsp olive oil
2 large carrots, diced
2 ribs celery, diced
1 medium white onion, diced
8 oz baby bella mushrooms, diced
4 cloves garlic, minced
6 cups vegetable broth
1 ½ cups pumpkin purée
¾ cup uncooked wild rice, rinsed and drained
1 sprig fresh sage (or ½ tsp dried)
1 bay leaf
1 (14 oz) can coconut milk
1 (15 oz) can chickpeas, rinsed and drained
2 large handfuls fresh kale, finely chopped (tough stems removed)
Fine sea salt and freshly ground black pepper, to taste
Directions
- 1️⃣ Sauté the Vegetables
- Heat olive oil in a large soup pot over medium heat.
- Add carrots, celery, onion, and mushrooms. Sauté for 5–7 minutes, stirring occasionally, until softened.
- 2️⃣ Add Garlic & Herbs
- Stir in minced garlic, sage, and bay leaf. Cook for 1 minute, until fragrant.
- 3️⃣ Add Broth & Pumpkin
- Pour in the vegetable broth and pumpkin purée, stirring well to combine.
- Bring to a gentle simmer.
- 4️⃣ Cook the Wild Rice
- Stir in the rinsed wild rice. Reduce heat to low, cover, and simmer for 45–50 minutes, stirring occasionally.
- 5️⃣ Add Chickpeas & Coconut Milk
- Once the rice is tender, remove the bay leaf.
- Stir in chickpeas and coconut milk, and let warm for 5 minutes.
- 6️⃣ Add Kale & Season
- Stir in chopped kale, letting it soften for 2–3 minutes.
- Taste and season with salt and black pepper as needed.
Can I Make This Soup in a Slow Cooker?
Absolutely! Add everything except the kale and coconut milk to a slow cooker. Cook on low for 6–8 hours or high for 3–4 hours. Stir in the coconut milk and kale at the end.
Can I Freeze This Soup?
Yes! Let it cool completely before storing in freezer-safe containers. It lasts up to 3 months in the freezer.
What Can I Serve With Pumpkin Wild Rice Soup?
- Crusty sourdough bread
- A side salad
- Toasted pumpkin seeds or nuts for crunch
Conclusion
Pumpkin Wild Rice Soup is the perfect balance of cozy, creamy, and hearty—an ideal dish for chilly days, meal prep, or when you’re craving something nourishing. The combination of earthy wild rice, velvety pumpkin purée, and rich coconut milk creates a comforting bowl that’s both wholesome and satisfying. Plus, with the added chickpeas and kale, this soup is packed with nutrients, fiber, and plant-based protein.
Whether you’re enjoying it fresh off the stove or as leftovers (it gets even better the next day!), this soup is guaranteed to warm you up. Serve it with crusty bread, top it with toasted pumpkin seeds, or enjoy it on its own—it’s a fall favorite that never disappoints.
