Vegan Pumpkin Wild Rice Soup – Quick, Delicious & Healthy

Vegan Pumpkin Wild Rice Soup is that warm, cozy hug in a bowl you didn’t know you needed. Picture it: creamy pumpkin, nutty wild rice, and rich coconut milk all dancing together while thyme and sage set the stage for fall comfort food. This soup isn’t just about filling you up—it’s about soothing the soul after a long day. Whether you’re trying to win over picky eaters, meal prepping for busy weeknights, or just craving something hearty and wholesome, this vegan pumpkin wild rice soup will be your new go-to. Let’s get into it, because trust me—you’ll want seconds.

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What is Vegan Pumpkin Wild Rice Soup?

At its heart, vegan pumpkin wild rice soup is a creamy, savory, and slightly sweet soup that’s built for chilly days. Think of it as pumpkin pie’s more mature, savory cousin who went off to culinary school and came back with thyme in their pocket. Instead of dairy, it uses coconut milk for richness and nutritional yeast for that cheesy, umami depth. The wild rice adds an earthy bite that keeps it satisfying enough for a meal. This isn’t a “side soup”—it’s a hearty dinner in itself, especially with a slice of crusty bread on the side.

Reasons to Try Vegan Pumpkin Wild Rice Soup

If you’re wondering why this soup deserves a spot in your kitchen lineup, let’s break it down. First, it’s naturally vegan, dairy-free, and gluten-free, making it friendly for most diets. Second, it’s surprisingly quick to whip up—perfect for busy weeknights when takeout is calling your name. Third, the flavor combination is next-level comfort food: creamy pumpkin, aromatic herbs, and a nutty crunch from the wild rice. Oh, and did I mention leftovers taste even better the next day? This recipe is a nutritious, cozy powerhouse that keeps both taste buds and tummies happy.

Ingredients Needed to Make Vegan Pumpkin Wild Rice Soup

When it comes to making Vegan Pumpkin Wild Rice Soup, the secret is all about layering flavors. Each ingredient plays its own role—whether it’s building that rich base, adding creaminess, or creating the final balance of savory and slightly sweet. Before you start chopping and stirring, let’s walk through what you’ll need and why it matters.

• Olive Oil (1 tablespoon): The base for sautéing your aromatics. If you’re going oil-free, you can swap this out for a splash of vegetable broth.
• Yellow Onion (1 medium, chopped): Brings natural sweetness and depth when cooked slowly. Don’t skip this—it’s the backbone of most great soups.
• Carrots (2, peeled and diced): Add color, a touch of sweetness, and extra nutrients. They also pair beautifully with pumpkin.
• Celery (2 stalks, diced): Adds freshness and an earthy balance to all the rich flavors.
• Garlic (4 cloves, minced): For that aromatic punch—because what’s soup without garlic?
• Dried Thyme (1 teaspoon) & Dried Sage (½ teaspoon): These classic fall herbs give your soup that cozy, Thanksgiving-level aroma.
• Red Pepper Flakes (¼ teaspoon, optional): Just a little heat to keep things interesting. Adjust depending on your spice tolerance.
• Vegetable Broth (6 cups): The liquid backbone of the soup. Homemade broth makes a huge difference, but store-bought works too. (If you want to try making your own, you’ll love how easy it is—see the broth variation in the recipe notes.)
• Pumpkin Puree (15-ounce can, not pie filling): The star of the show! Pumpkin gives this soup its creamy texture and subtle sweetness. Be sure to use pure pumpkin, not pumpkin pie filling.
• Cooked Wild Rice (1 cup): Adds a nutty, chewy texture that makes the soup hearty and filling. Wild rice also holds up better than white rice, so it won’t get mushy in leftovers.
• Full-Fat Coconut Milk (13.5-ounce can): For creaminess and body. Full-fat makes it silky smooth, but you can use light coconut milk if you want to cut back a bit.
• Nutritional Yeast (¼ cup): This is what gives the soup a subtle cheesy, savory layer. A vegan staple!
• Maple Syrup (2 tablespoons): A touch of sweetness to balance the savory and earthy flavors. You can also use agave nectar.
• Apple Cider Vinegar (1 tablespoon): Adds brightness and cuts through the richness.
• Salt & Black Pepper (to taste): The final seasoning—always adjust as you go.
• Optional Toppings: Think toasted pumpkin seeds for crunch, fresh parsley for color, or a swirl of coconut cream for extra richness.

If you love pumpkin-based dishes, you might also enjoy my Pumpkin French Toast Casserole—it’s a sweet companion to this savory vegan pumpkin wild rice soup and makes the perfect weekend brunch idea.

Instructions to Make Vegan Pumpkin Wild Rice Soup

Cooking Vegan Pumpkin Wild Rice Soup isn’t complicated, but like all good soups, it’s about building flavor step by step. Follow along, and I’ll walk you through exactly how to make it—from the first sizzle of onion hitting the pot to that final swirl of coconut cream.

Step 1: Sauté the Aromatics

Start with a large, heavy-bottomed pot or Dutch oven (these are best for soups since they heat evenly). Pour in your tablespoon of olive oil and warm it over medium heat. Add the chopped onion, diced carrots, and celery. Stir occasionally for about 5–7 minutes until the vegetables begin to soften and the onion turns translucent. You’re not looking for browning here—just tenderness. This is where the flavor foundation of your vegan pumpkin wild rice soup begins.

Step 2: Season with Herbs and Garlic

Once your veggies are softened, add the minced garlic, dried thyme, dried sage, and red pepper flakes (if you like a little kick). Stir constantly for about a minute until everything smells fragrant. Be careful not to burn the garlic—it should smell toasty, not bitter. These herbs give your soup that cozy, earthy backbone that pairs beautifully with pumpkin.

Step 3: Build the Base with Broth and Pumpkin

Pour in the vegetable broth, scraping the bottom of the pot to lift up any flavorful browned bits stuck there. Next, stir in the pumpkin puree (remember: pure pumpkin, not pie filling). Whisk until the broth and pumpkin are fully combined into a silky base. At this point, you’ll see your Vegan Pumpkin Wild Rice Soup start to come together.

Step 4: Add the Wild Rice and Simmer

Gently stir in your cooked wild rice. If you’re starting with freshly cooked rice, you’re set. If you’re using leftovers from another meal, that works perfectly too. Bring the soup to a gentle simmer, cover with a lid, and let it cook for 15–20 minutes on low heat. Stir occasionally so nothing sticks to the bottom. This simmering time is when all the flavors really start to meld together.

Step 5: Make it Creamy and Flavor-Packed

After the soup has simmered, stir in the coconut milk, nutritional yeast, maple syrup, and apple cider vinegar. Each of these has a role: coconut milk for creaminess, nutritional yeast for that “cheesy” depth, maple syrup to balance the savory flavors, and vinegar for brightness. Taste the soup and season generously with salt and freshly ground black pepper. Adjust as needed—it should taste balanced, cozy, and full-bodied.

Step 6: Final Simmer and Blend (Optional)

Let the soup simmer for another 5 minutes to bring all the flavors together. If you like a chunkier soup, leave it as is. For a creamier texture, use an immersion blender to blend part of the soup—just be careful with hot liquids. Personally, I love leaving some texture from the rice and vegetables.

Step 7: Serve and Garnish

Remove the soup from the heat and let it cool slightly before serving. Ladle into bowls and add your favorite toppings—crunchy toasted pumpkin seeds, a swirl of coconut cream, or freshly chopped parsley. Pair it with warm crusty bread for dipping or a side salad. If you want more soup inspiration, my Creamy Roasted Garlic Tomato Soup makes another great cozy dinner idea.

And just like that, your pot of Vegan Pumpkin Wild Rice Soup is ready! It’s creamy, hearty, and perfect for those chilly evenings when you want a meal that feels like a hug.

What to Serve with Vegan Pumpkin Wild Rice Soup

This soup shines on its own, but let’s be real—everything’s better with sides. Pair it with a warm baguette, a light salad with vinaigrette, or roasted veggies for a hearty meal. If you’re going full comfort-food mode, try it alongside a vegan grilled cheese. For more cozy fall inspo, check out my Pumpkin French Toast Casserole for brunch or my Roasted Pumpkin Soup if you want to double up on pumpkin goodness.

Key Tips for Making Vegan Pumpkin Wild Rice Soup

Want restaurant-quality results at home? Here’s the scoop: use pumpkin puree (not pie filling), or you’ll end up with dessert soup. Cook your rice separately so the soup doesn’t get starchy or over-thick. Taste as you go—seasoning is key since pumpkin can lean bland without herbs and acid. For extra creaminess, partially blend with an immersion blender while leaving some chunks for texture. And don’t skip the toppings! A sprinkle of pumpkin seeds or swirl of coconut cream takes it from “pretty good” to “wow, did you make this at a café?”

Storage and Reheating Tips for Vegan Pumpkin Wild Rice Soup

This soup is meal-prep friendly and somehow tastes even better the next day. Store cooled soup in airtight containers in the fridge for up to 3 days. For longer storage, freeze in freezer-safe containers up to 2 months (just thaw overnight before reheating). Reheat gently on the stove over low heat, adding a splash of broth or water if it thickens too much. Microwave works in a pinch, but stir well to keep the creaminess even. If you’re hosting, make it the night before—flavors deepen beautifully overnight.

FAQs

1. Can I use fresh pumpkin instead of canned?
Yes! Roast and puree fresh pumpkin for a richer flavor.

2. What can I use instead of wild rice?
Brown rice, quinoa, or farro all work—just adjust cooking times.

3. Is this soup kid-friendly?
Absolutely. Skip the red pepper flakes if your kids don’t like spice.

4. Can I make it oil-free?
Yep. Just sauté veggies in a splash of broth or water.

5. How do I make it nut-free?
Use oat or soy milk instead of coconut milk for creaminess.

Final Thoughts

Vegan Pumpkin Wild Rice Soup is that rare recipe that’s cozy, filling, and wholesome without feeling heavy. It’s family-friendly, meal-prep approved, and downright delicious. Next time you’re craving comfort in a bowl, skip the store-bought soups and make this one at home—you’ll never look back.

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