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Vegan Pumpkin Wild Rice Soup

A creamy, hearty vegan soup made with pumpkin puree, wild rice, and aromatic vegetables – perfect for autumn and plant-based diets.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 cups
Course: Dinner, Lunch, Soup
Cuisine: Autumn, Plant-Based, Vegan
Calories: 220
Ingredients Equipment Method Notes

Ingredients
  

Soup Base
  • 2 tbsp olive oil
  • 1 medium onion diced
  • 2 cloves garlic minced
  • 2 medium carrots diced
  • 2 stalks celery diced
  • 1 tsp dried thyme
  • 0.5 tsp smoked paprika
  • 0.25 tsp nutmeg
  • 0.25 tsp black pepper
  • 4 cups vegetable broth
  • 1.5 cups cooked wild rice
  • 1 cup pumpkin puree canned or homemade
  • 1 cup unsweetened coconut milk
Garnish (Optional)
  • 2 tbsp pumpkin seeds
  • 1 tbsp fresh parsley or thyme chopped

Equipment

  • Large pot
  • Cutting board
  • Knife
  • Wooden spoon

Method
 

  1. In a large pot, heat olive oil over medium heat. Add diced onions, carrots, and celery. Sauté 5–7 minutes until softened.
  2. Add minced garlic, thyme, smoked paprika, nutmeg, and black pepper. Cook for 1 minute until fragrant.
  3. Pour in vegetable broth and bring to a gentle boil. Reduce heat and simmer for 10 minutes.
  4. Stir in cooked wild rice and pumpkin puree. Mix thoroughly and heat through.
  5. Add coconut milk and adjust seasoning with salt and pepper. Simmer 5 more minutes.
  6. Serve hot, garnished with pumpkin seeds and fresh herbs. Optional: drizzle extra coconut milk for presentation.

Notes

Store in an airtight container in the fridge for up to 4 days. Freeze for up to 3 months. Reheat gently over low-medium heat to prevent coconut milk separation.