As the seasons turn and the air grows crisp, are you craving a truly comforting bowl of soup to warm you from the inside out? Something that embodies the essence of autumn, feels deeply nourishing, and is a delight to the senses? We have the perfect recipe for you. Allow us to introduce our sublime Vegan Pumpkin Wild Rice Soup. This is more than just a simple meal; it’s a celebration of seasonal flavours. It masterfully combines the gentle sweetness of pumpkin with the chewy, nutty character of wild rice and fragrant herbs, all brought together in a wonderfully rich, dairy-free broth. It’s the ultimate one-pot meal for a cosy evening or a leisurely weekend lunch.

Why You’ll Love This Recipe

• A Dreamy, Dairy-Free Creaminess: We achieve a sumptuously velvety texture using clever plant-based ingredients, showing that you don’t need dairy for a truly rich and satisfying soup.
• The Essence of Autumn in a Bowl: This recipe captures the spirit of the season, harmoniously blending pumpkin with aromatic sage, thyme, and savoury mushrooms. It’s one of those classic fall harvest recipes we find ourselves returning to year after year.
• Wholesome and Nourishing: Brimming with fibre from the wild rice, essential vitamins from the vegetables, and plant-powered goodness, this is a meal that not only tastes incredible but also makes you feel wonderful.
• Ideal for Making Ahead: This soup develops even more flavour overnight! It keeps beautifully in the fridge and is also freezer-friendly, making it an excellent option for easy weeknight dinners.
• Effortless One-Pot Cooking: Despite its impressive and sophisticated taste, this recipe is remarkably straightforward to prepare. We guide you through each easy step to ensure a perfect outcome every time.

Ingredients

• 1 tbsp olive oil or avocado oil
• 1 large yellow onion, finely chopped
• 2 medium carrots, diced
• 2 celery stalks, diced
• 250g cremini mushrooms, sliced
• 4 cloves garlic, minced
• 1 tsp dried thyme
• 1 tsp dried sage, rubbed
• 1/2 tsp ground nutmeg
• 425g can of pumpkin purée (not pumpkin pie filling)
• 1.5 litres high-quality vegetable broth
• 150g wild rice blend, rinsed
• 400ml can of full-fat coconut milk
• 2 large handfuls of fresh kale, stems removed and leaves chopped
• 1 tbsp pure maple syrup (optional, to balance flavours)
• Sea salt, to taste
• Freshly ground black pepper, to taste
• Toasted pumpkin seeds (pepitas) and fresh parsley for garnish

Crafting Your Perfect Vegan Pumpkin Wild Rice Soup

Putting together this gorgeous soup is a truly enjoyable and rewarding experience. We have simplified the process into a series of clear, manageable steps. Simply assemble your ingredients, perhaps put on some favourite music, and let’s start creating this exceptional wild rice soup.

1. Sauté the Aromatics: We first build the foundation of flavour. In a large pot or Dutch oven, warm the olive oil over a medium heat. When it begins to shimmer, add the onion, carrots, and celery (a classic ‘mirepoix’). Cook for 6-8 minutes, stirring now and then, until the vegetables have softened and the onion is translucent.
2. Add Mushrooms and Herbs: Tumble the sliced mushrooms into the pot and continue to cook for 5-7 minutes. You want them to release their moisture and begin to brown nicely, which will add a deep, umami richness. Next, stir in the minced garlic, dried thyme, rubbed sage, and nutmeg. Cook for another minute until everything is beautifully fragrant, but take care not to let the garlic scorch.
3. Combine the Core Ingredients: Add the pumpkin purée to the pot, stirring to fully incorporate it with the sautéed vegetables and herbs. Allow it to cook for a minute to enrich its flavour. Now, pour in the vegetable broth along with the rinsed wild rice blend. Stir everything together thoroughly.
4. Simmer to Perfection: Increase the heat to bring the soup to a boil, then immediately lower it to a gentle simmer. Place a lid on the pot and cook for 45-55 minutes. The soup is ready for the next step when the wild rice is tender and has started to burst open. The cooking time can vary based on your specific rice blend, so it’s wise to consult the package for guidance.
5. Create the Creaminess: With the rice perfectly cooked, turn the heat down to its lowest setting. Pour in the full-fat coconut milk and stir gently until the soup becomes consistently smooth and creamy. This is the secret to making it an unforgettable creamy pumpkin soup. Add the chopped kale and the optional maple syrup, stirring just until the kale has wilted, which will only take a minute or two.
6. Season and Serve: It’s time to taste your creation. Season generously with sea salt and freshly ground black pepper. We find that a good amount of salt is key to making all the individual flavours pop. Ladle the hot soup into bowls, then finish with a garnish of toasted pumpkin seeds for texture and a little fresh parsley for a vibrant touch.

Tips for the Best Results

To ensure your soup is nothing short of spectacular, we’ve put together a few of our top tips. These simple suggestions can elevate your dish from great to truly memorable.

Choosing Your Pumpkin

While using canned pumpkin purée is wonderfully convenient and yields a consistently lovely result, you are welcome to make your own. For a homemade version, simply roast a small cooking pumpkin (such as a sugar pumpkin). Halve it, remove the seeds, and place it cut-side down on a baking tray. Roast at 200°C (180°C fan) until the flesh is completely tender. Once it has cooled, scoop out the flesh and blend it to a smooth consistency for a fresh, delicious alternative.

The Secret to Nutrient-Rich Wild Rice

Interestingly, wild rice is not a true rice but the seed of a North American aquatic grass. It is celebrated for its chewy texture, nutty taste, and excellent nutritional credentials, being a great source of protein, fibre, and antioxidants. For a deeper dive into its health benefits, you can find more information from authoritative health sources. Always give your wild rice a good rinse under cold water before cooking to wash away any starch or debris.

Customise Your Soup

This recipe serves as a brilliant canvas for your own culinary creativity. Don’t hesitate to adapt it to your tastes!

• Add a Protein Boost: To make the soup even more substantial, consider stirring in a tin of drained and rinsed chickpeas or cannellini beans when you add the coconut milk.
• Switch Up the Greens: If kale isn’t your favourite, fresh spinach makes an excellent replacement. Just add it at the very end of cooking, as it wilts almost instantly.
• Introduce a Little Heat: For those who appreciate a gentle warmth, a small pinch of cayenne pepper or a few red pepper flakes will add a lovely, subtle kick.

More Hearty Vegan Soups to Try

If this recipe has inspired you to explore more comforting, plant-based soups, we’re confident you will also fall in love with some of our other creations. For another luxuriously creamy dish, why not give our Vegan Cream of Mushroom Soup a go? It’s earthy, rich, and utterly delicious. Alternatively, for a wholesome and wonderfully frugal choice, our Vegan Split Pea Soup is a classic favourite that never disappoints.

Storing and Freezing Your Soup

This Vegan Pumpkin Wild Rice Soup is perfectly suited for batch cooking. To store, first let the soup cool down completely, then transfer it into an airtight container. It will stay fresh in the refrigerator for up to 4 days.

For longer-term storage, this soup also freezes exceptionally well. We suggest freezing it in single-serving portions for convenient future meals. Once cool, ladle it into freezer-safe containers, ensuring you leave a small amount of headroom for expansion. It can be stored in the freezer for up to 3 months. To reheat, thaw overnight in the fridge and warm gently in a pot on the hob. If it seems too thick, a splash of broth or water will restore its original consistency.

FAQ

A Perfect Bowl of Autumnal Bliss

And there you have it—a straightforward yet sophisticated recipe for a truly comforting Vegan Pumpkin Wild Rice Soup. It’s a wonderful showcase of seasonal produce, a powerhouse of nutrition, and a delicious meal that we are certain will become a firm favourite in your home. This soup is a testament to how rich, flavourful, and deeply satisfying vegan cooking can be.

We warmly invite you to embrace the season and give this beautiful recipe a try. It’s ideal for a quiet evening, for sharing with friends and family, or for filling your freezer with nourishing, homemade meals. We would be thrilled to hear how you get on! If you make this soup, please do let us know in the comments or tag us in your photos on social media. Happy cooking!

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Prep: 10 mins
Cook: 70 mins
Serves: 4

Ingredients

• 1 tbsp olive oil or avocado oil
• 1 large yellow onion, finely chopped
• 2 medium carrots, diced
• 2 celery stalks, diced
• 250g cremini mushrooms, sliced
• 4 cloves garlic, minced
• 1 tsp dried thyme
• 1 tsp dried sage, rubbed
• 1/2 tsp ground nutmeg
• 425g can of pumpkin purée (not pumpkin pie filling)
• 1.5 litres high-quality vegetable broth
• 150g wild rice blend, rinsed
• 400ml can of full-fat coconut milk
• 2 large handfuls of fresh kale, stems removed and leaves chopped
• 1 tbsp pure maple syrup (optional, to balance flavours)
• Sea salt, to taste
• Freshly ground black pepper, to taste
• Toasted pumpkin seeds (pepitas) and fresh parsley for garnish

Instructions

1. Sauté the Aromatics: We first build the foundation of flavour. In a large pot or Dutch oven, warm the olive oil over a medium heat. When it begins to shimmer, add the onion, carrots, and celery (a classic ‘mirepoix’). Cook for 6-8 minutes, stirring now and then, until the vegetables have softened and the onion is translucent.
2. Add Mushrooms and Herbs: Tumble the sliced mushrooms into the pot and continue to cook for 5-7 minutes. You want them to release their moisture and begin to brown nicely, which will add a deep, umami richness. Next, stir in the minced garlic, dried thyme, rubbed sage, and nutmeg. Cook for another minute until everything is beautifully fragrant, but take care not to let the garlic scorch.
3. Combine the Core Ingredients: Add the pumpkin purée to the pot, stirring to fully incorporate it with the sautéed vegetables and herbs. Allow it to cook for a minute to enrich its flavour. Now, pour in the vegetable broth along with the rinsed wild rice blend. Stir everything together thoroughly.
4. Simmer to Perfection: Increase the heat to bring the soup to a boil, then immediately lower it to a gentle simmer. Place a lid on the pot and cook for 45-55 minutes. The soup is ready for the next step when the wild rice is tender and has started to burst open. The cooking time can vary based on your specific rice blend, so it’s wise to consult the package for guidance.
5. Create the Creaminess: With the rice perfectly cooked, turn the heat down to its lowest setting. Pour in the full-fat coconut milk and stir gently until the soup becomes consistently smooth and creamy. This is the secret to making it an unforgettable creamy pumpkin soup. Add the chopped kale and the optional maple syrup, stirring just until the kale has wilted, which will only take a minute or two.
6. Season and Serve: It’s time to taste your creation. Season generously with sea salt and freshly ground black pepper. We find that a good amount of salt is key to making all the individual flavours pop. Ladle the hot soup into bowls, then finish with a garnish of toasted pumpkin seeds for texture and a little fresh parsley for a vibrant touch.