Description
This cozy Creamy Pumpkin Wild Rice Soup is rich, hearty, and perfect for fall! With tender vegetables, earthy wild rice, and velvety pumpkin puree, it’s comfort in a bowl.
Ingredients
Scale
- 2 Tbsp olive oil
- 1 small onion (diced)
- 2 cloves garlic (minced)
- 2 carrots (peeled and chopped)
- 2 celery stalks (chopped)
- 1 cup uncooked wild rice (rinsed)
- 4 cups vegetable broth (or chicken broth if not vegan)
- 1 cup pumpkin puree (unsweetened)
- 1 cup unsweetened coconut milk (or other dairy-free milk)
- 1 tsp salt (to taste)
- 1/2 tsp black pepper
- 1/2 tsp thyme (dried or fresh)
- fresh parsley (chopped)
- pumpkin seeds (toasted, for serving)
Instructions
- In a large pot, heat olive oil over medium heat. Add onion, garlic, carrots, and celery. Sauté 5–7 minutes until softened.
- Stir in wild rice, thyme, salt, and pepper. Add vegetable broth and bring to a boil.
- Reduce heat, cover, and simmer for 40–45 minutes until rice is tender.
- Stir in pumpkin puree and coconut milk. Cook for 5 more minutes, stirring until creamy and heated through.
- Taste and adjust seasoning if needed. Garnish with parsley and toasted pumpkin seeds before serving.
Notes
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 210
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 8 g
- Saturated Fat: 5 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 4 g
- Protein: 5 g
- Cholesterol: 0 mg
Keywords: Creamy Pumpkin Wild Rice, pumpkin soup, wild rice soup, fall recipes, vegetarian soup