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Vegan Pumpkin Wild Rice Soup

Cozy Up with Vegan Pumpkin Wild Rice Soup Bliss

Warm up with Vegan Pumpkin Wild Rice Soup, a perfect blend of flavors and textures, ideal for chilly autumn nights.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 6 servings
Course: Dinner
Cuisine: American, Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Avocado oil makes a great substitute.
  • 1 cup Yellow Onion Diced.
  • 1 cup Carrots Chopped; sweet potatoes can be used for added depth.
  • 1 cup Celery Chopped; celery root can serve as an alternative.
  • 3 cloves Garlic Minced; opt for fresh over powdered.
For Flavoring
  • 1 teaspoon Dried Thyme Fresh thyme is a suitable substitute.
  • 1 teaspoon Dried Sage Can be replaced by oregano if needed.
  • 1/2 teaspoon Red Pepper Flakes Optional for heat.
For the Soup Body
  • 6 cups Vegetable Broth Low-sodium recommended.
  • 1 cup Pumpkin Puree Ensure it’s not pumpkin pie filling.
  • 1 cup Cooked Wild Rice Quinoa can be used as a gluten-free alternative.
  • 1 can Coconut Milk Use light coconut milk or cashew cream for a lighter option.
For Added Flavor
  • 2 tablespoons Nutritional Yeast Can be omitted if needed.
  • 1 tablespoon Maple Syrup Agave nectar can be used.
  • 1 tablespoon Apple Cider Vinegar Lemon juice can substitute.
  • to taste Salt Essential for seasoning.
  • to taste Black Pepper Freshly ground preferred.
Optional Toppings
  • 1/4 cup Toasted Pumpkin Seeds
  • 1/4 cup Fresh Parsley Chopped.
  • 1/2 cup Coconut Cream For garnish.

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add diced yellow onion, chopped carrots, and celery. Sauté for about 5-7 minutes until softened.
  2. Stir in minced garlic, dried thyme, dried sage, and red pepper flakes. Cook for an additional minute.
  3. Pour in 6 cups of vegetable broth and scrape any browned bits from the bottom. Bring to a gentle simmer.
  4. Add 1 cup of pumpkin puree and 1 cup of cooked wild rice, stirring well. Simmer for 15-20 minutes.
  5. Lower the heat and add 1 can of coconut milk, 2 tablespoons of nutritional yeast, 1 tablespoon of maple syrup, and 1 tablespoon of apple cider vinegar. Mix thoroughly.
  6. Taste and season with salt and pepper. Let it simmer for an additional 5 minutes.
  7. Remove from heat, cool slightly, and garnish with toasted pumpkin seeds, fresh parsley, or coconut cream before serving.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 35gProtein: 5gFat: 10gSaturated Fat: 8gPolyunsaturated Fat: 1gSodium: 400mgPotassium: 600mgFiber: 6gSugar: 4gVitamin A: 2800IUVitamin C: 15mgCalcium: 40mgIron: 2mg

Notes

Store soup in an airtight container for up to 5 days or freeze for up to 3 months. Reheat gently on low heat.

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