Nourishing Pumpkin Wild Rice Soup (Vegan) – Creamy, Vegan, Delicious

Nourishing Pumpkin Wild Rice Soup (Vegan) is the kind of cozy dish that wraps you up like your favorite fall sweater. It’s hearty, creamy, and loaded with autumn vibes — all without a single drop of dairy or meat. Whether you’re on a plant-based journey or just need a comforting dinner that doesn’t take hours to pull off, this soup is here for you. With wild rice for chew, pumpkin for richness, and coconut milk to bring it all together, it’s basically a warm hug in a bowl.

Bonus: even picky eaters won’t turn their noses up at this one. And if your fridge is looking a little sad post-weekend, don’t worry — most of these ingredients are pantry staples. Nourishing Pumpkin Wild Rice Soup (Vegan) has your back on chilly nights when you want something filling but not fussy.

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What is Nourishing Pumpkin Wild Rice Soup (Vegan)?

This Nourishing Pumpkin Wild Rice Soup (Vegan) is a creamy, vegetable-packed soup that’s perfect for sweater weather. Think of it as the cozy cousin to your classic chicken and rice soup — only this one is completely plant-based. It features a flavorful base of sautéed onions, carrots, celery, and garlic, simmered with wild rice and pure pumpkin.

Coconut milk gives it that luscious texture, while thyme and bay leaf bring the autumn flavor home. Cannellini beans add some hearty plant protein, and the butternut squash? That’s your sweet and savory kicker. It’s the kind of soup that doesn’t make you miss meat. Serve it with some crusty bread or even just a spoon and you’re good to go. Oh, and it keeps well too — making it a weeknight lifesaver.

Reasons to Try Nourishing Pumpkin Wild Rice Soup (Vegan)

Let’s be real — weeknights are chaos. Between errands, emails, and “What’s for dinner?” whines, finding a healthy and satisfying recipe that doesn’t take a culinary degree is half the battle. That’s where Nourishing Pumpkin Wild Rice Soup (Vegan) swoops in like your kitchen superhero. First off, it’s made with whole ingredients you can feel good about — no mystery cans or 18-step prep. Second, it’s budget-friendly and feeds a crowd (or just feeds you all week if meal prepping is your thing).

Third, it’s one of those unicorn recipes that tastes even better the next day. And last but not least: it’s allergy-friendly. No dairy, no gluten, just plant-based goodness. It’s like comfort food and clean eating had a delicious baby. And yes, it’s toddler-approved — especially when paired with grilled (vegan) cheese.

Ingredients Needed to Make Nourishing Pumpkin Wild Rice Soup (Vegan)

• ⅔ cup wild rice
• 2 tablespoons olive oil
• ½ large yellow onion, chopped
• 3 carrots, chopped (about 1½ cups)
• 3 stalks celery, chopped (about 1½ cups)
• 4 cloves garlic, minced
• 1 cup pumpkin puree
• 5 cups vegetable broth (divided)
• 2 sprigs fresh thyme
• 1 bay leaf
• ½ teaspoon kosher salt
• 1 teaspoon black pepper
• 1 teaspoon dried thyme
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 cup coconut milk (or any dairy-free milk you love)
• 1½ cups frozen or fresh butternut squash cubes

Instructions to Make Nourishing Pumpkin Wild Rice Soup (Vegan)

Ready to whip up a bowl of warm, cozy goodness? Follow this step-by-step guide to make your Nourishing Pumpkin Wild Rice Soup (Vegan) with ease. Each part walks you through what to do, why it matters, and a few pro tips along the way — no guesswork needed. Whether you’re a seasoned cook or a kitchen newbie, this guide keeps things clear, helpful, and delicious.

Step 1: Rinse and Soak the Wild Rice

Start by measuring out ⅔ cup of wild rice and giving it a good rinse under cold water. This removes excess starch and prevents the rice from turning gummy in the soup. Then, soak the rice in a bowl or jar of water while you prep the other ingredients. Soaking helps soften the grains and reduces cooking time — which is a win when you’re hungry.

Need a wild rice alternative? Check out our Hearty Vegan Lentil Soup for a legume-based swap that’s just as filling.

Step 2: Chop and Prep the Vegetables

While the rice soaks, get your veggies ready. You’ll need:

• ½ large yellow onion
• 3 carrots (about 1½ cups)
• 3 celery stalks (about 1½ cups)
• 4 garlic cloves

Dice the onion, slice the carrots and celery, and mince the garlic. Try to keep the pieces fairly uniform so everything cooks evenly. This is a great time to brush up on knife skills and veggie prep tips if you’re not confident with a chef’s knife.

Step 3: Sauté the Aromatics

In a large Dutch oven or heavy-bottomed soup pot, heat 2 tablespoons of olive oil over medium heat. Once the oil shimmers, toss in the chopped onion and carrots. Sauté for about 2–3 minutes, stirring occasionally. Then add the celery and cook for another 2 minutes.

Next, add the minced garlic and stir constantly for 30 seconds until fragrant. Garlic cooks quickly and burns easily, so keep a close eye — once it smells amazing, you’re good to go.

Step 4: Add the Pumpkin and Broth

Now it’s time to bring the creamy base to life. Stir in 1 cup of pumpkin purée and 4 cups of vegetable broth (out of the total 5 cups). Drain your soaked wild rice and add it to the pot.

Tuck in 2 sprigs of fresh thyme and 1 bay leaf. These herbs infuse the soup with cozy, earthy notes that balance the richness of the pumpkin. Stir everything together, then crank the heat to high and bring it to a gentle boil.

Step 5: Simmer the Soup

Once it’s bubbling, reduce the heat to low and cover the pot. Let it simmer for 30 minutes, allowing the rice and vegetables to absorb the broth and flavor. During this time, your kitchen will start to smell like fall in a bowl — it’s the perfect moment to pour a cup of tea and relax.

Step 6: Add Remaining Ingredients

After 30 minutes, remove the lid and carefully fish out the thyme sprigs and bay leaf — they’ve done their job. Then stir in the remaining 1 cup of broth, plus:

• ½ teaspoon kosher salt
• 1 teaspoon black pepper
• 1 teaspoon dried thyme
• 1 (15-ounce) can of cannellini beans, rinsed and drained
• 1 cup coconut milk (or your favorite dairy-free milk)
• 1½ cups frozen or fresh butternut squash cubes

Cover the pot again and simmer for another 20 minutes, or until the rice is tender and the squash is fork-soft.

Tip: Using frozen butternut squash? No need to thaw — just toss it right in. If you’re working with fresh, check out our Panera Autumn Squash Soup Recipe for more prep pointers.

Step 7: Adjust Texture and Flavor

Once the soup is done simmering, remove the lid and give it a taste. Want a creamier texture? Add a splash more coconut milk. Prefer it thinner? Pour in a bit more broth until it’s just right for your spoon. Add additional salt or pepper if needed.

Step 8: Serve and Garnish

Ladle the Nourishing Pumpkin Wild Rice Soup (Vegan) into bowls and garnish with fresh thyme leaves or a sprinkle of cracked pepper. Pair it with your favorite crusty bread or a vegan grilled cheese for the ultimate cozy meal.

Looking for side dish ideas? Our Cheesy Rice and Black Bean Enchilada Soup also pairs wonderfully with simple corn tortillas or roasted veggies.

What to Serve with Nourishing Pumpkin Wild Rice Soup (Vegan)

This soup is hearty on its own, but if you’re feeling fancy (or feeding hungry people), it loves a good sidekick. Try it with a slice of toasted sourdough or a thick hunk of cornbread slathered in vegan butter. Got leftover garlic knots? Those will disappear real fast. If you’re in meal-prep mode, serve it with a simple kale salad topped with roasted pumpkin seeds and cranberries — total fall vibes. You could also pair it with a vegan grilled cheese (try adding caramelized onions or apple slices inside for next-level magic). And if you want more cozy soups like this, check out our Hearty Vegan Lentil Soup or Curried Sweet Potato Soup. Soup night just got an upgrade.

Key Tips for Making Nourishing Pumpkin Wild Rice Soup (Vegan)

• Soak that rice — Wild rice can take forever to cook, so soaking it saves time and gets that perfect texture.
• Don’t skimp on seasoning — Pumpkin needs a little help to shine. That salt, pepper, and thyme combo is your flavor bestie.
• Fresh vs. frozen squash? Use what you have. Frozen is super convenient and still tasty.
• Love it thicker? Simmer uncovered for a bit at the end. Want it thinner? Add broth or milk to loosen it up.
• Make it ahead — This soup is a flavor champ the next day. Great for lunches, leftovers, or freezing.

Storage and Reheating Tips for Nourishing Pumpkin Wild Rice Soup (Vegan)

Once cooled, store your soup in airtight containers in the fridge for up to 5 days. It actually gets better as the flavors meld. For freezing, use freezer-safe containers and leave a little space at the top — it expands. It’ll keep in the freezer for up to 2 months. Reheat on the stove over low heat, adding a splash of broth or water if it thickened up in the fridge. If microwaving, do it in short bursts and stir in between to keep things creamy. Don’t microwave it in a container with a tight lid — we’re not trying to clean pumpkin soup off the ceiling.

FAQs

Can I use a different type of rice?
Sure! Brown rice or even quinoa works in a pinch. Just adjust cooking time.

Is it spicy?
Not at all. But if you like heat, toss in a pinch of red pepper flakes.

Can I use fresh pumpkin?
Absolutely! Roast it and puree it, or cube it and simmer longer in the broth.

What can I sub for coconut milk?
Any unsweetened non-dairy milk will work. Oat or almond milk are great choices.

Is it freezer friendly?
Yep! Just cool completely before freezing, and reheat gently to avoid mushy rice.

Final Thoughts

Nourishing Pumpkin Wild Rice Soup (Vegan) is the ultimate fall dinner — comforting, easy, and packed with good-for-you ingredients. It’s the kind of soup that doesn’t just fill your belly; it feeds your soul a little too. Whether you’re dodging dairy, cooking for a crowd, or just need a bowl of something warm to survive a chilly Monday, this recipe delivers. And if you’re looking to build out your plant-based soup game, you might also love our Vegan Rosemary Garlic White Bean Soup or Golden Turmeric Lentil Soup. Happy cooking, and don’t forget to save yourself a second bowl — you’ll want it.

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