Pumpkin Wild Rice Soup Recipe | Creamy Fall Soup with Hearty Grains & Cozy Flavor

Bowl of creamy pumpkin wild rice soup garnished with herbs and served with crusty bread.
Pumpkin Wild Rice Soup—creamy, cozy, and packed with fall flavor and hearty grains.
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Introduction to Pumpkin Wild Rice Soup

Pumpkin Wild Rice Soup is the ultimate comfort food for crisp autumn days. Inspired by beloved recipes from Gimme Some Oven, Nourish Well Recipes, and Tasty Hunger, this soup blends the earthy chew of wild rice with velvety pumpkin puree and hearty vegetables. It’s a nourishing bowl that’s naturally creamy, deeply flavorful, and perfect for warming up after a chilly walk or prepping ahead for busy weeknights. Whether you’re hosting a holiday dinner or craving something wholesome and satisfying, this soup delivers. With its vibrant orange hue and rich texture, it’s a festive starter that feels indulgent without being heavy. Plus, it’s vegan, gluten-free, and endlessly customizable—making it a crowd-pleaser for all dietary needs. Serve it with crusty bread or a sprinkle of toasted seeds for added crunch. One spoonful and you’ll see why this cozy classic deserves a permanent spot in your fall rotation.

Why You’ll Love This Recipe

This Pumpkin Wild Rice Soup is a celebration of fall flavors and feel-good nourishment. It’s naturally creamy thanks to pumpkin puree—no heavy cream required—making it light yet satisfying. Packed with fiber-rich wild rice, protein from chickpeas, and a medley of seasonal vegetables, it’s a complete meal in one bowl. The soup is vegan and gluten-free, but easily adaptable to suit your preferences. Add coconut milk for extra richness, or toss in shredded chicken for a protein boost. The flavors deepen overnight, making leftovers even more delicious—ideal for meal prep or cozy lunches. Plus, it’s simple to make and uses pantry staples, so you can whip it up anytime. Whether you’re cooking for yourself, your family, or a festive gathering, this soup offers warmth, nutrition, and comfort. It’s the kind of recipe that makes you feel good from the inside out—and keeps you coming back for more.

Ingredient Breakdown

Here’s what you’ll need to make this nourishing soup:

Core Ingredients:

  • 1 cup uncooked wild rice (or use pre-cooked to save time)
  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 can (15 oz) pumpkin puree
  • 4 cups vegetable broth
  • 1 can chickpeas (optional, for extra protein)
  • 1 cup chopped kale or spinach
  • 1 tsp dried sage or thyme
  • Salt and pepper to taste

Optional Add-Ins:

  • Coconut milk or cashew cream for added creaminess
  • Bacon bits or shredded chicken for a savory twist
  • Nutmeg or cinnamon for warm, aromatic depth

Tip: Pre-cooked wild rice can cut down on prep time without sacrificing flavor. Feel free to swap in other greens like Swiss chard or collards, and adjust seasonings to taste. This soup is forgiving and flexible—perfect for using up what’s in your fridge while still delivering cozy, satisfying results.

How to Make Pumpkin Wild Rice Soup

Follow these simple steps to create a pot of comforting Pumpkin Wild Rice Soup:

  1. Cook the Wild Rice: Prepare 1 cup of wild rice according to package instructions. Set aside.
  2. Sauté the Aromatics: In a large soup pot, heat 1 tbsp olive oil over medium heat. Add diced onion, minced garlic, chopped carrots, and celery. Sauté for 5–7 minutes until softened and fragrant.
  3. Add Pumpkin and Broth: Stir in 1 can (15 oz) pumpkin puree and 4 cups vegetable broth. Add 1 tsp dried sage or thyme, plus salt and pepper to taste.
  4. Combine and Simmer: Add the cooked wild rice and 1 can of chickpeas (if using). Simmer the soup for 15–20 minutes to allow flavors to meld.
  5. Add Greens and Creaminess: Stir in 1 cup chopped kale or spinach and a splash of coconut milk or cashew cream if desired. Cook until greens are wilted and soup is creamy.
  6. Adjust and Serve: Taste and adjust seasoning as needed. For a thicker texture, blend half the soup and return it to the pot. Serve warm with crusty bread or toasted seeds.

Tip: This soup stores beautifully—refrigerate leftovers and enjoy as the flavors deepen overnight. It also freezes well, making it a great option for batch cooking.

Variations & Substitutions

Pumpkin Wild Rice Soup is endlessly adaptable. Here are some tasty ways to switch things up:

  • Protein Boost: Add cooked lentils, cubed tofu, or shredded chicken for extra heartiness.
  • Creamy Twist: Stir in cashew cream, coconut milk, or even a dollop of plain yogurt for richness.
  • Grain Swap: Substitute wild rice with brown rice, quinoa, or farro for different textures and nutrients.
  • Spice It Up: Add chili flakes, curry powder, or a dash of cayenne for heat.
  • Smoky Flavor: Sprinkle in smoked paprika or chipotle powder for a deeper, smoky undertone.

This soup is perfect for using up leftovers or tailoring to your taste. Don’t be afraid to experiment with herbs like rosemary or add roasted veggies for extra depth. Whether you keep it simple or go bold, the base recipe is a reliable canvas for creativity.

Tip: For a smoky, campfire-inspired flavor, try adding a pinch of smoked paprika or chipotle—especially delicious with coconut milk and kale.

Bowl of creamy pumpkin wild rice soup garnished with herbs and served with crusty bread.

Pumpkin Wild Rice Soup Recipe | Creamy Fall Soup with Hearty Grains & Cozy Flavor

This Pumpkin Wild Rice Soup is a warm, comforting blend of creamy pumpkin, nutty wild rice, and aromatic herbs. Simmered with garlic, onions, and a touch of cream or coconut milk, it’s a cozy, nutrient-rich soup that’s perfect for chilly days. Whether served as a hearty lunch or a starter for your fall or holiday meals, this soup delivers earthy flavor, satisfying texture, and seasonal goodness in every spoonful. Naturally gluten-free and easy to make vegetarian or vegan!
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Appetizer, Main Course, Soup
Cuisine American, Fall / Seasonal, Vegan-friendly
Servings 6
Calories 250 kcal

Equipment

  • Large soup pot or Dutch oven
  • Cutting board and knife
  • Wooden spoon or spatula
  • Blender (optional, for creamy texture)
  • Measuring Cups and Spoons

Ingredients
  

Core:

  • 1 cup uncooked wild rice (or 3 cups cooked)
  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 can (15 oz) pumpkin puree
  • 4 cups vegetable broth
  • 1 can (15 oz) chickpeas (optional)
  • 1 cup chopped kale or spinach
  • 1 tsp dried sage or thyme
  • Salt and pepper to taste

Optional Add-ins:

  • ½ cup coconut milk or ¼ cup cashew cream
  • Bacon bits or shredded chicken
  • Pinch of nutmeg or cinnamon
  • Maple syrup (for drizzling)
  • Toasted pumpkin seeds or fresh herbs (for garnish)

Instructions
 

  • Cook wild rice according to package directions. Set aside.
  • In a large pot, heat olive oil over medium heat. Add onion, garlic, carrots, and celery. Sauté for 5–7 minutes until softened.
  • Stir in pumpkin puree, vegetable broth, sage or thyme, salt, and pepper.
  • Add cooked wild rice and chickpeas (if using). Simmer for 15–20 minutes.
  • Stir in chopped greens and coconut milk or cashew cream (if using). Cook until greens are wilted.
  • For a creamier texture, blend half the soup and return it to the pot.
  • Taste and adjust seasoning. Serve warm with desired garnishes.

Notes

  • Use pre-cooked wild rice to save time.
  • For a smoky flavor, add smoked paprika or chipotle powder.
  • Store leftovers in the fridge for up to 5 days or freeze for 2 months.
  • Reheat gently with a splash of broth to loosen the texture.
  • This soup gets even better the next day—perfect for meal prep!
 
Keyword cozy meals, fall recipes, Gluten-Free, healthy soup, meal prep, pumpkin soup, vegan soup, wild rice