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Nourishing Pumpkin Wild Rice Soup (Vegan)


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  • Author: Recipes Tasteful
  • Total Time: 1 hour 10 minutes
  • Yield: 6 Serving 1x
  • Diet: Gluten Free

Description

A hearty, veggie-packed soup with wild rice, pumpkin, and butternut squash, perfect for cozy fall days. Creamy and satisfying without any dairy, it’s a warming dish that’s also vegan-friendly!


Ingredients

Scale
  • 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

  • Soak Wild Rice: Rinse the wild rice and let it soak in water while you prepare the other ingredients.
  • Sauté Vegetables: Heat olive oil in a Dutch oven or large pot over medium heat. Add the onion and carrots, sautéing for 2-3 minutes. Add the celery and sauté for another 2 minutes. Add the garlic and cook until fragrant.
  • 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.
  • Add Remaining Ingredients: Remove the lid and discard the thyme sprigs and bay leaf. Stir in the remaining cup of broth, salt, pepper, dried thyme, cannellini beans, coconut milk, and butternut squash. Cover and simmer for an additional 20 minutes, or until the rice is tender.
  • Adjust Consistency and Seasoning: If desired, add more broth or milk for a thinner consistency. Taste and adjust seasoning with additional salt and pepper as needed.
  • Serve: Garnish with fresh thyme leaves and enjoy hot.

Notes

  • Store leftovers in an airtight container in the refrigerator for up to 4 days.
  • This soup can be made ahead of time and reheated, allowing the flavors to meld even more.
  • Prep Time: 20 minutes
  • Cook Time: 50 minutes
  • Category: soup
  • Method: Sautéing
  • Cuisine: American

Nutrition

  • Serving Size: 1 bowl
  • Calories: 320
  • Sugar: 5g
  • Sodium: 600mg
  • Fat: 14g
  • Saturated Fat: 8g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 41g
  • Fiber: 7g
  • Protein: 8g
  • Cholesterol: 0mg