Creamy Vegan Pumpkin Wild Rice Soup You’ll Crave All Season

Creamy Vegan Pumpkin Wild Rice Soup is the bowl of comfort you didn’t know you needed this fall. Imagine cozying up with a blanket, your favorite show, and a steaming bowl of this creamy, plant-based goodness—it’s like autumn gave you a warm hug. With pumpkin puree lending its natural sweetness and coconut milk making it luxuriously smooth, this recipe is hearty yet beginner-friendly. Plus, it’s loaded with wild rice and veggies that keep you full and satisfied. Whether you’re cooking for family, friends, or just yourself, this creamy vegan pumpkin wild rice soup is the kind of meal that makes weeknights feel special.

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What is Creamy Vegan Pumpkin Wild Rice Soup?

At its core, creamy vegan pumpkin wild rice soup is a nourishing one-pot dish that marries earthy wild rice with velvety pumpkin puree. It’s a plant-based twist on classic creamy soups, but without the heavy cream or gluten. Instead, coconut milk brings richness, and maple syrup adds just a touch of sweetness. The dried thyme and sage offer that unmistakable “fall flavor” while garlic, onion, and carrots create a savory base. Think of it as a cross between a pumpkin bisque and a hearty rice soup, perfect for anyone craving comfort without sacrificing nutrition.

Reasons to Try Creamy Vegan Pumpkin Wild Rice Soup

Why should this soup make your weekly rotation? First, it’s quick and approachable—ready in under 45 minutes with just one pot to clean. Second, it’s loaded with nutrients thanks to pumpkin, garlic, and wild rice. Third, picky eaters won’t complain (well, most won’t!) because the flavors are mild yet satisfying. Plus, it’s naturally gluten-free, dairy-free, and plant-based, making it a crowd-pleaser for friends with dietary needs. And let’s be real: sometimes you just need a cozy recipe that feels indulgent but is secretly good for you. This soup checks all those boxes.

Ingredients Needed to Make Creamy Vegan Pumpkin Wild Rice Soup

Making creamy vegan pumpkin wild rice soup doesn’t require a pantry full of exotic items—just wholesome, everyday ingredients that come together like magic. Each one plays a role in building the layers of flavor that make this dish cozy and satisfying. Here’s a closer look at what you’ll need and why:

• Olive Oil (1 tablespoon): This is the base fat that helps your onions, carrots, and celery soften beautifully without sticking. You can also swap in avocado oil if that’s what you keep on hand.
• Yellow Onion (1 medium, chopped): Onions are the backbone of most soups. When sautéed, they create that savory aroma that makes the whole kitchen smell like comfort.
• Carrots (2, peeled and diced): Carrots add a subtle sweetness and depth of flavor. They also bring in a gorgeous pop of orange color that plays well with pumpkin.
• Celery (2 stalks, diced): Celery balances the sweetness of carrots and adds that earthy note that every soup base needs.
• Garlic (4 cloves, minced): Four cloves may sound like a lot, but garlic mellows as it cooks and gives this soup its irresistible savory kick.
• Dried Thyme (1 teaspoon) and Dried Sage (½ teaspoon): These herbs are what turn ordinary vegetable soup into a cozy fall recipe. Thyme adds earthiness, while sage brings in that classic holiday flavor.
• Red Pepper Flakes (¼ teaspoon, optional): Just a pinch adds gentle heat to keep the soup from being overly sweet. If you’re feeding kids, feel free to leave this out.
• Vegetable Broth (6 cups): This is the foundation of your creamy vegan pumpkin wild rice soup. A good-quality broth makes all the difference, so use homemade if you’ve got it or choose a low-sodium store-bought version so you can control the seasoning.
• Pumpkin Puree (15 ounces, about 1 can): The star of the show! Pumpkin brings creaminess, color, and that signature fall flavor. Want an upgrade? Try roasting your puree first for extra depth—similar to the approach in my roasted pumpkin soup recipe.
• Wild Rice (1 cup, cooked): Wild rice is nutty, hearty, and chewy, which makes this soup filling enough for dinner. It’s a nutritional powerhouse, packed with fiber and protein. Don’t have wild rice? Brown rice or even quinoa can work, though the texture will change.
• Coconut Milk (13.5 ounces, 1 can full-fat): This is where the creaminess comes in—no dairy needed. Coconut milk makes the soup silky smooth and rich without being heavy.
• Nutritional Yeast (¼ cup): Think of this as the secret ingredient. It gives the soup a slightly cheesy, umami flavor that rounds out the sweetness of the pumpkin.
• Maple Syrup (2 tablespoons): Just a touch highlights the natural sweetness of pumpkin without turning the soup into dessert. Honey can be used if you’re not strictly vegan.
• Apple Cider Vinegar (1 tablespoon): This splash of acidity brightens everything and keeps the soup from tasting flat.
• Salt and Black Pepper (to taste): Don’t skimp here. Pumpkin and coconut milk are mild and need plenty of seasoning to shine.

Optional Garnishes

• Toasted Pumpkin Seeds: Add crunch and a nutty contrast.
• Fresh Parsley: A little green on top makes the dish feel fresh and vibrant.
• Coconut Cream Swirl: If you want that “Instagram-worthy” finish, this is it.

Instructions to Make Creamy Vegan Pumpkin Wild Rice Soup

This creamy vegan pumpkin wild rice soup comes together in under an hour, but don’t let the short cook time fool you—it tastes like it simmered all day. Follow these simple steps, and you’ll have a pot of cozy comfort ready to serve in no time.

Step 1: Start with the Base

Grab your largest pot or Dutch oven and set it over medium heat. Add one tablespoon of olive oil, letting it warm until it shimmers slightly. Toss in your chopped onion, diced carrots, and celery. Sauté for about 5–7 minutes, stirring now and then, until the veggies are softened and smell slightly sweet. This is the foundation of your creamy vegan pumpkin wild rice soup, so give it some love.

Step 2: Add Garlic and Herbs

Once your veggies are tender, stir in the minced garlic. Immediately sprinkle in the dried thyme, dried sage, and (if you like a gentle heat) a pinch of red pepper flakes. Cook everything together for about a minute, stirring constantly. You’ll know it’s ready when the garlic and herbs release their aroma—it should smell like fall just walked into your kitchen.

Step 3: Pour in the Broth and Pumpkin

Now it’s time to build the heart of the soup. Pour in six cups of vegetable broth, scraping the bottom of the pot with your spoon to loosen up any browned bits. These caramelized bits are where flavor hides, and you don’t want to leave them behind. Next, add the pumpkin puree and cooked wild rice. Stir until the broth, pumpkin, and rice are fully combined. This is where the orange color of your creamy vegan pumpkin wild rice soup really begins to shine.

(Pro tip: If you want to lean even harder into pumpkin season, check out my pumpkin French toast casserole for a sweet companion dish to serve alongside this soup.)

Step 4: Let It Simmer

Bring the mixture to a gentle simmer, then lower the heat to keep it from boiling too aggressively. Cover the pot and let it cook for about 15–20 minutes. Stir occasionally so the rice doesn’t sink to the bottom and stick. This simmering stage is when the flavors start to mingle—the sweetness of the pumpkin, the nuttiness of the rice, and the savory notes from the herbs.

Step 5: Make It Creamy

Once the soup has simmered and the flavors have deepened, it’s time to bring in the creamy finish. Stir in the coconut milk, nutritional yeast, maple syrup, and apple cider vinegar. This combination is what transforms the soup from good to spectacular. The coconut milk makes it velvety smooth, the nutritional yeast adds umami, the maple syrup enhances the pumpkin’s natural sweetness, and the vinegar brightens it all up. Don’t forget to season generously with salt and black pepper.

Step 6: Final Simmer and Taste Test

Let the soup simmer for an additional 5 minutes to bring everything together. Taste as you go—pumpkin and coconut milk are mild, so don’t be shy about adjusting the seasoning. Add more salt, a dash of pepper, or even a splash of vinegar if you like a little tang.

Step 7: Serve and Garnish

Remove the pot from heat and let it cool just slightly before serving. Ladle the creamy vegan pumpkin wild rice soup into bowls and finish with your favorite garnish. Toasted pumpkin seeds add crunch, fresh parsley adds color, and a swirl of coconut cream makes it look restaurant-worthy. Serve with a slice of crusty bread, and you’ve got a meal that feels indulgent yet wholesome.

What to Serve with Creamy Vegan Pumpkin Wild Rice Soup

This soup shines on its own, but pairing makes it even better. A crusty slice of sourdough or cornbread is perfect for dunking. For something lighter, pair with a simple green salad topped with cranberries and walnuts. Hosting a fall dinner party? Serve this soup as a starter before a hearty main like a Mediterranean chicken soup for your non-vegan guests. Or go full autumn vibes and whip up a cozy pumpkin French toast casserole for a festive brunch pairing.

Key Tips for Making Creamy Vegan Pumpkin Wild Rice Soup

• For thicker soup, use an immersion blender before adding coconut milk.
• Roast the pumpkin puree at 400°F for 20 minutes before using—it makes the flavor richer.
• Wild rice takes time to cook, so prepping it ahead saves you a step on busy nights.
• Want more veggies? Toss in mushrooms, kale, or even diced sweet potatoes.
• Taste and adjust salt—pumpkin and coconut milk need seasoning to shine.

Storage and Reheating Tips Creamy Vegan Pumpkin Wild Rice Soup

This soup keeps beautifully. Store in an airtight container in the fridge for up to 4 days. It thickens as it sits, so when reheating, add a splash of broth or water to loosen it up. Warm it gently on the stove over medium-low heat, stirring often. If you’re reheating in the microwave, use a covered bowl and stir halfway through. For longer storage, freeze in individual portions for up to 2 months. Thaw overnight in the fridge, then reheat as usual.

FAQs

Can I use brown rice instead of wild rice? Yes, but expect a slightly different texture.
Is it spicy? Only if you add the red pepper flakes—otherwise, it’s mild.
Can I use homemade pumpkin puree? Absolutely, just be sure to strain excess liquid.
How do I make it nut-free? The recipe already is—no nuts here, just coconut milk.
Can I double the recipe? Definitely, just grab a bigger pot.

Final Thoughts

If you’re looking for a cozy, easy, and downright delicious fall dinner, creamy vegan pumpkin wild rice soup is your answer. It’s hearty without being heavy, flavorful without being fussy, and it makes weeknight cooking a little more joyful. Whether you’re vegan or just soup-obsessed, this recipe deserves a spot in your rotation. Try it once, and you’ll be ladling it out on repeat all season long.

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