Nourishing Pumpkin Wild Rice Soup (Vegan)

Introduction

As the leaves begin to change and the air turns crisp, I find myself craving warm, hearty meals that evoke the essence of fall. This Nourishing Pumpkin Wild Rice Soup has quickly become a family favorite in our home. It’s packed with nutritious ingredients, including wild rice, pumpkin, and butternut squash, making it both filling and satisfying. The creamy texture—achieved without any dairy—along with the savory spices creates a comforting bowl that warms you from the inside out. My family loves the combination of flavors and the fact that it’s vegan-friendly makes it a versatile option for everyone at the table. This soup is perfect for those cozy evenings when you want something nourishing and delicious!

Ingredients

• For the Soup:
• 2 tbsp olive oil
• 1/2 large yellow onion, chopped
• 3 carrots, chopped (about 1 1/2 cups)
• 3 stalks celery, chopped (about 1 1/2 cups)
• 4 cloves garlic, minced
• 1 cup pumpkin puree (245 g)
• 5 cups vegetable broth (1183 ml), divided
• 2/3 cup wild rice (107 g)
• 1/2 tsp kosher salt
• 1 tsp black pepper
• 1 tsp dried thyme
• 2 sprigs fresh thyme
• 1 bay leaf
• 1 (15 oz) can cannellini beans, rinsed and drained (425 g)
• 1 cup coconut milk or dairy-free milk of choice (237 ml)
• 1 1/2 cups frozen or fresh butternut squash, diced (210 g)

Instructions

1. Soak Wild Rice:
Rinse the wild rice under cold water and let it soak in water while you prepare the other ingredients.

2. Sauté Vegetables:
In a Dutch oven or large pot, heat the olive oil over medium heat. Add the chopped onion and carrots, sautéing for 2-3 minutes until they begin to soften. Then add the chopped celery and sauté for another 2 minutes. Finally, add the minced garlic and cook until fragrant.

3. Add Pumpkin and Broth:
Stir in the pumpkin puree and 4 cups of vegetable broth. Drain the wild rice and add it to the pot along with the fresh thyme sprigs and bay leaf. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and let it cook for 30 minutes.

4. Add Remaining Ingredients:
Remove the lid and discard the thyme sprigs and bay leaf. Stir in the remaining cup of broth, kosher salt, black pepper, dried thyme, cannellini beans, coconut milk, and diced butternut squash. Cover and simmer for an additional 20 minutes, or until the rice is tender.

5. Adjust Consistency and Seasoning:
If desired, add more broth or dairy-free milk for a thinner consistency. Taste and adjust the seasoning with additional salt and pepper as needed.

6. Serve:
Garnish with fresh thyme leaves and enjoy hot.

Nutrition Facts

• Servings: 6
• Calories per serving: Approximately 320 kcal

Preparation Time

• Total Time: 1 hour 10 minutes
• Prep Time: 20 minutes
• Cook Time: 50 minutes

How to Serve

• Serve hot, garnished with fresh thyme leaves.
• Add a drizzle of extra coconut milk for creaminess.
• Top with crunchy seeds or nuts for added texture.
• Pair with whole-grain bread or crackers for a complete meal.
• Serve in a bread bowl for a fun presentation.

Additional Tips

1. Soaking Wild Rice: Soaking wild rice helps to reduce the cooking time and improve its texture.
2. Vegetable Variations: Feel free to add other vegetables like sweet potatoes, kale, or spinach for more nutrition and flavor.
3. Adjust Spices: Customize the level of seasoning according to your taste preferences; add more chili flakes for extra heat.
4. Storage: Store any leftovers in an airtight container in the fridge for easy reheating throughout the week.
5. Make it Creamier: If you want a creamier soup, you can add more coconut milk or a splash of cream before serving.

Recipe Variations

• Add Protein: Incorporate cooked lentils or chickpeas for added protein and texture.
• Herb Variations: Experiment with different herbs like rosemary or sage for a unique flavor profile.
• Spice It Up: Add a touch of curry powder or cayenne pepper for a spicier kick.
• Nut-Free Option: Omit the peanut butter and consider using sunflower seed butter for a nut-free alternative.
• Vegan Cheese: Top with vegan cheese or nutritional yeast for a cheesy flavor without dairy.

Serving Suggestions

• Serve with a side salad for a light and refreshing contrast to the rich soup.
• Pair with garlic bread or cornbread to soak up the delicious flavors.
• Offer a selection of toppings such as crushed nuts or seeds for guests to customize their bowls.
• Enjoy with a glass of white wine for an elevated dining experience.
• Serve as a starter before a main course to warm up your guests.

Freezing and Storage

• Storage: Leftover soup can be stored in an airtight container in the refrigerator for up to 4 days.
• Freezing: This soup freezes well. Allow it to cool completely, then freeze in individual portions for up to 3 months. Thaw in the refrigerator overnight before reheating.

FAQ Section

1. Can I use brown rice instead of wild rice?
   Yes, but adjust the cooking time as brown rice typically takes longer to cook.
2. What can I use instead of pumpkin puree?
   You can substitute with butternut squash puree or sweet potato puree.
3. Is this soup gluten-free?
   Yes, all ingredients in this recipe are gluten-free.
4. Can I make this soup in a slow cooker?
   Yes, sauté the vegetables first, then add all ingredients to a slow cooker and cook on low for 6-8 hours.
5. How do I know when the wild rice is done?
   Wild rice is done when it is tender and the grains have burst open.
6. Can I make this soup spicy?
   Yes, increase the amount of chili flakes or add diced jalapeños for heat.
7. What can I serve with this soup?
   It pairs well with crusty bread, a fresh salad, or a light sandwich.
8. Can I add cream for a richer flavor?
   Yes, you can add a splash of heavy cream or coconut cream for added richness.
9. What if I don’t have fresh herbs?
   You can use dried herbs, but reduce the amount as dried herbs are more concentrated.
10. How do I store leftovers?
    Store in an airtight container in the refrigerator for up to 4 days or freeze for longer storage.

Conclusion

Nourishing Pumpkin Wild Rice Soup is a delightful dish that embodies the warmth and comfort of fall. With its vibrant colors and rich flavors, this soup not only nourishes the body but also warms the soul. It’s versatile enough to accommodate various dietary preferences, making it an ideal meal for family gatherings or cozy nights in. Whip up a batch of this creamy, spiced soup, and enjoy the delightful taste of autumn in every spoonful. Whether you’re curling up with a good book or entertaining guests, this soup is sure to become a favorite in your home!

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