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Vegan Pumpkin Wild Rice Soup – Quick, Delicious & Healthy

vegan pumpkin wild rice soup recipe
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Creamy, cozy, and loaded with nutrients, this Vegan Pumpkin Wild Rice Soup features pumpkin puree, wild rice, vegetables, and coconut milk for a hearty, satisfying, plant-based meal.

Ingredients

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  • 1 tablespoon olive oil
  • 1 medium yellow onion, chopped
  • 2 carrots, peeled and diced
  • 2 celery stalks, diced
  • 4 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried sage
  • 1/4 teaspoon red pepper flakes (optional)
  • 6 cups vegetable broth
  • 1 (15-ounce) can pumpkin puree (not pumpkin pie filling)
  • 1 cup cooked wild rice
  • 1 (13.5-ounce) can full-fat coconut milk
  • 1/4 cup nutritional yeast
  • 2 tablespoons maple syrup (or agave nectar)
  • 1 tablespoon apple cider vinegar
  • Salt and freshly ground black pepper to taste
  • Optional toppings: toasted pumpkin seeds, chopped fresh parsley, a swirl of coconut cream

Instructions

1. Heat olive oil in a large pot over medium heat.

2. Add chopped onion, carrots, and celery. Cook for 5–7 minutes until softened.

3. Stir in garlic, thyme, sage, and red pepper flakes (if using). Cook for 1 minute until fragrant.

4. Pour in vegetable broth, scraping the bottom to release any fond.

5. Whisk in pumpkin puree until smooth and evenly combined.

6. Add cooked wild rice and bring to a simmer.

7. Reduce heat, cover, and cook for 15–20 minutes to meld flavors.

8. Stir in coconut milk, nutritional yeast, maple syrup, and apple cider vinegar.

9. Season with salt and black pepper to taste.

10. Simmer for another 5 minutes.

11. Remove from heat and let cool slightly before serving.

12. Ladle into bowls and garnish with pumpkin seeds, parsley, and coconut cream if desired.

Notes

For a smoother soup, use an immersion blender to partially or fully blend before adding rice.

Wild rice can be swapped with brown rice, quinoa, or farro.

To make it oil-free, sauté vegetables in water or broth instead of olive oil.

This soup stores well in the fridge for up to 3 days or can be frozen for up to 2 months.

Pairs perfectly with crusty bread, salad, or a vegan grilled cheese.

Find it online: https://cookingwithramsay.com/vegan-pumpkin-wild-rice-soup/