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!
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!