Vegan Pumpkin Wild Rice Soup

This vegan pumpkin wild rice soup has become my absolute go to when the weather turns crisp and I want something that feels like a warm hug in a bowl. The combination of earthy wild rice and sweet pumpkin creates a harmony that somehow feels both cozy and nourishing at the same time. I stumbled upon this recipe a few years back when I had an abundance of pumpkin puree in my pantry and a craving for something more substantial than my usual vegetable soup.

I first made this soup on a particularly busy weeknight when I needed something hands off yet impressive. My partner walked in while it was simmering and said the aroma alone was worth coming home to. Now it's become our Sunday ritual during fall and winter months.

Gather Your Ingredients

• 1 cup wild rice, rinsed: This is the star grain that provides a nutty depth and chewy bite. Look for authentic wild rice that's dark brown to black rather than wild rice blends. Rinsing removes any debris and excess starch.
• 1 can (15 oz) pumpkin puree: Use pure pumpkin puree, not pumpkin pie filling which contains added sugars and spices. The pumpkin adds natural sweetness and creates that silky base. Choose organic when possible for richer flavor.
• 1 onion, diced: Yellow or white onions work beautifully here to build the foundational savory notes. The longer you cook them, the sweeter they become.
• 2 carrots, diced: Fresh carrots add natural sweetness and a pop of color. Select firm carrots without soft spots for the best texture.
• 2 celery stalks, diced: This brings a subtle earthiness and aromatic quality that rounds out the vegetable base. The leaves can be tossed in too for extra flavor.
• 3 garlic cloves, minced: Fresh garlic is essential here. It adds pungency and warmth that dried garlic just cannot replicate.
• 6 cups vegetable broth: Choose a good quality broth as it forms the liquid base. Look for low sodium versions so you can control the salt level yourself.
• 1 teaspoon thyme: Dried thyme works perfectly and complements the pumpkin beautifully. If using fresh, triple the amount.
• 1 teaspoon sage: This herb is absolutely magical with pumpkin and gives that classic autumn flavor profile. Dried sage is potent so measure carefully.
• Salt and pepper to taste: Essential for bringing all the flavors together. I prefer sea salt and freshly ground black pepper.
• 2 tablespoons olive oil: Use extra virgin for the best flavor when sautéing your vegetables. It helps develop those caramelized flavors early on.
• 1 cup coconut milk (optional): Full fat coconut milk adds incredible creaminess and richness. It also balances the earthiness of the wild rice beautifully.

How to Make It

Prepare Your Vegetables:

Start by washing and dicing your onion, carrots, and celery into uniform pieces about a quarter inch in size. This ensures everything cooks evenly. Take your time with this step because even cuts mean even cooking. Mince your garlic cloves finely so they distribute throughout the soup. Rinse your wild rice in a fine mesh strainer under cold running water for about 30 seconds, swirling it around to remove any dust or debris. Set everything aside in separate prep bowls so you can move smoothly through the cooking process.

Sauté the Aromatics:

Place your large pot or Dutch oven on the stove over medium heat and add the two tablespoons of olive oil. Let it warm for about 30 seconds until it shimmers slightly but doesn't smoke. Add your diced onion, carrots, and celery all at once. This trio is called a mirepoix base in cooking and it's the flavor foundation. Stir them well to coat in the oil. Cook for about 5 to 7 minutes, stirring occasionally every minute or so. You want the vegetables to soften and the onions to turn translucent and just barely golden at the edges. Your kitchen should smell amazing at this point. The key is not to rush this step because you're building layers of flavor.

Add the Garlic:

Once your vegetables are softened and fragrant, add the minced garlic to the pot. Stir it constantly for about one minute. Garlic can burn quickly and turn bitter, so keep it moving in the pot. You'll know it's ready when it becomes incredibly fragrant and just starts to turn golden. This brief cooking time releases the garlic oils without overpowering the soup.

Combine Main Ingredients:

Now stir in your rinsed wild rice, making sure it gets coated with the oil and mixed well with the vegetables. Add the entire can of pumpkin puree and use your spoon to break it up and incorporate it throughout the pot. Pour in all 6 cups of vegetable broth. Sprinkle in the teaspoon of thyme and teaspoon of sage. Stir everything together thoroughly until the pumpkin puree is completely dissolved into the broth and there are no clumps. The mixture should be a beautiful orange color.

Bring to a Boil:

Increase your heat to medium high and bring the entire pot to a rolling boil. This should take about 5 to 8 minutes. You'll see large bubbles breaking the surface consistently. Stir occasionally to prevent anything from sticking to the bottom of the pot.

Simmer Until Tender:

Once boiling, reduce your heat to low or medium low so the soup maintains a gentle simmer. You should see small bubbles occasionally breaking the surface but not a vigorous boil. Cover the pot with a lid, leaving it slightly ajar to allow steam to escape. Set a timer for 45 minutes. Wild rice takes longer to cook than regular rice because of its tough outer hull. Check at the 45 minute mark by tasting a few grains. They should be tender but still have a pleasant chew. If they're still too firm, continue simmering and check every 5 minutes. Some wild rice can take up to 60 minutes depending on the variety.

Add Creaminess:

If you're using the coconut milk, give the can a good shake before opening. Pour the full cup into the soup and stir it in gently. The coconut milk adds a luxurious creaminess and a subtle sweetness that complements the pumpkin beautifully. Let it heat through for about 2 minutes while stirring.

Season to Perfection:

Taste your soup with a clean spoon. Start by adding half a teaspoon of salt and a few grinds of black pepper. Stir well and taste again. Keep adjusting in small increments until the flavors pop and taste balanced to you. Remember that you can always add more but you cannot take it away. The soup should taste rich, slightly sweet from the pumpkin, earthy from the wild rice, and well seasoned.

Serve and Enjoy:

Ladle the hot soup into your serving bowls. I like to use wide shallow bowls so you can see all the beautiful ingredients. The soup should be thick and hearty but still spoonable. Serve immediately while it's piping hot.

The coconut milk is what makes this soup truly special in my opinion. I've made it both with and without, and while it's delicious either way, the coconut milk version feels like a treat. My favorite memory with this soup was serving it at a dinner party where half the guests were vegan and the other half were skeptical about plant based meals. Everyone went back for seconds and three people texted me the next day asking for the recipe. It proved that wholesome vegan cooking can win over anyone.

Flavor Boosters

Store leftover soup in portion sized containers for easy grab and go lunches. The flavors actually deepen and meld together after a day in the fridge. Always reheat gently to prevent the coconut milk from separating.

Serving Suggestions

This soup shines as a main course but it's versatile enough to serve in different ways depending on the occasion. For a casual weeknight dinner, pair it with a simple green salad and crusty bread for dipping. The bread is essential in my house because my family loves soaking up every last drop. For a fancier presentation, serve smaller portions in cup sized bowls as an elegant starter before a holiday meal. I love garnishing each bowl with a drizzle of coconut milk in a spiral pattern, some toasted pumpkin seeds for crunch, and a few fresh sage leaves. A sprinkle of smoked paprika adds a gorgeous color contrast and subtle smoky note. For a heartier meal, serve alongside roasted vegetables or a grain salad. The soup also pairs beautifully with grilled cheese sandwiches if you're feeding non vegans who want something more indulgent alongside. Top with toasted pumpkin seeds and fresh herbs for restaurant quality presentation. Serve with garlic bread or dinner rolls for a complete comfort meal. Offer hot sauce or red pepper flakes on the side for those who like heat.

Creative Twists

The beauty of this soup lies in its flexibility. If you cannot find wild rice or want a quicker cooking time, you can substitute with a wild rice blend, brown rice, or even farro. These will cook faster, usually in about 30 minutes, so adjust your simmering time accordingly. For the pumpkin puree, you can use butternut squash puree or even sweet potato puree for a different but equally delicious flavor profile. If coconut milk isn't your thing or you have an allergy, cashew cream works wonderfully. Just blend half a cup of raw cashews with half a cup of water until silky smooth. You could also use oat milk or any other plant based milk, though they won't provide the same richness. Fresh herbs can replace dried in a pinch. Use three times the amount of fresh thyme and sage, adding them in the last 10 minutes of cooking to preserve their bright flavor. Brown rice or farro cuts the cooking time nearly in half. Butternut squash puree adds a slightly sweeter and more complex flavor. Cashew cream provides richness without any coconut flavor.

This soup is truly a celebration of wholesome autumn ingredients and plant based comfort. Each bowl feels like a warm hug that you will want to return to all season long.

Common Questions About This Recipe

→ Can I use fresh pumpkin instead of canned puree?

Yes, fresh pumpkin can be roasted and pureed for a deeper, natural flavor. Be sure to use a sugar or pie pumpkin for best results.

→ What can I substitute for wild rice?

Brown rice or a wild rice blend can be used in place of wild rice, though cooking times may vary slightly.

→ Is coconut milk necessary for this soup?

No, coconut milk adds creaminess but can be left out or swapped for other dairy-free alternatives like oat or almond milk.

→ How do I store leftover soup?

Allow the soup to cool, then refrigerate in an airtight container for up to 4 days. Reheat gently before serving.

→ Can I freeze this soup?

Yes, this soup freezes well. Cool completely and store in freezer-safe containers for up to 2 months. Thaw overnight in the fridge before reheating.