There’s something incredibly comforting about a steaming bowl of soup on a cool autumn day. With its creamy texture, earthy wild rice, and vibrant seasonal ingredients, Pumpkin Wild Rice Soup captures the very essence of fall. It’s the kind of meal that warms you from the inside out—perfect for weeknight dinners, meal prep, or cozy gatherings with friends and family.
This recipe combines simple pantry staples and fresh vegetables to create a hearty, nutritious soup that’s naturally vegetarian, and easily made vegan. It’s flavorful, filling, and endlessly adaptable.
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 cup mushrooms, sliced (optional but adds depth)
- 1 teaspoon salt (adjust to taste)
- 1/2 teaspoon black pepper
- 1/2 teaspoon dried thyme
- 1/2 teaspoon ground sage or 1 tablespoon fresh sage, chopped
- 1 bay leaf
- 1 cup uncooked wild rice (not a blend)
- 1 can (15 oz) pumpkin purée (not pumpkin pie filling)
- 6 cups vegetable broth (or chicken broth if not vegetarian)
- 1 can (15 oz) chickpeas or white beans, drained and rinsed (optional for protein)
- 2 cups chopped kale or spinach (optional for added greens)
- 1/2 cup full-fat coconut milk or heavy cream (optional for creaminess)
- Juice of 1/2 lemon (to brighten the flavor before serving)
Instructions
- Sauté the vegetables
In a large soup pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5–6 minutes until softened and fragrant. - Add mushrooms and garlic
Stir in the sliced mushrooms (if using) and cook for another 4–5 minutes until they release their moisture. Add the minced garlic and cook for 1 more minute. - Season and add wild rice
Stir in salt, pepper, thyme, sage, and the bay leaf. Add the uncooked wild rice and stir everything together to coat with flavor. - Add liquids and pumpkin
Pour in the vegetable broth and stir in the pumpkin purée until fully combined. Bring the soup to a boil. - Simmer the soup
Reduce the heat to low, cover the pot, and let the soup simmer for 45–50 minutes, or until the wild rice is tender. Stir occasionally and check for doneness. - Add beans, greens, and cream (if using)
Once the wild rice is cooked, stir in the chickpeas (or white beans), chopped kale (or spinach), and coconut milk (or heavy cream). Simmer for another 5–10 minutes until the greens are wilted and the soup is heated through. - Finish with lemon juice
Remove the bay leaf. Stir in fresh lemon juice to brighten the flavors and adjust salt and pepper to taste. - Serve warm
Ladle the soup into bowls and serve hot. Optional garnishes include toasted pepitas, chopped herbs, or a drizzle of extra coconut milk for presentation.
Why You’ll Love This Soup
- Naturally vegetarian (and easily vegan)
- Hearty and filling thanks to wild rice and beans
- Loaded with fall flavor from pumpkin, sage, and root vegetables
- Make-ahead and freezer-friendly
- Customizable with proteins like sausage or chicken if desired
Tips & Variations
- Make it creamier: Add more coconut milk or blend a portion of the soup for extra creaminess.
- Add protein: Shredded rotisserie chicken or crumbled sausage can be stirred in for meat eaters.
- Spice it up: Add a pinch of cayenne or smoked paprika for a bit of heat.
- Storage: Leftovers can be stored in the refrigerator for up to 4 days. Add a splash of broth when reheating if the rice absorbs too much liquid.
Pumpkin Wild Rice Soup is more than just a meal—it’s a bowl of seasonal comfort that celebrates everything we love about fall. Whether you’re making it for a quiet dinner or a festive holiday meal, it’s sure to become a seasonal favorite in your kitchen.