Go Back
Adam

Pumpkin Wild Rice Soup – Creamy, Nourishing & Perfect for Cozy Nights

There’s something magical about a warm, hearty soup on a cool day. This Pumpkin Wild Rice Soup is the definition of comfort in a bowl—a creamy, plant-based recipe that’s rich in flavor and full of nourishing ingredients. With pumpkin puree for creaminess, earthy wild rice for texture, mushrooms for depth, and kale for freshness, this soup is both wholesome and satisfying. The coconut milk makes it luxuriously creamy without dairy, while chickpeas add protein to keep you full. Infused with garlic, sage, and a bay leaf, every spoonful is fragrant and flavorful. Whether you’re preparing a cozy family dinner or meal prepping for the week, this soup is a delicious way to bring autumn flavors to your table all year round.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings: 6 bowls
Ingredients Equipment Method Notes

Ingredients
  

Vegetables & Aromatics
  • 8 oz baby bella mushrooms sliced
  • 2 large carrots diced
  • 2 celery ribs diced
  • 1 medium white onion chopped
  • 4 cloves garlic minced
  • 2 large handfuls fresh kale chopped
  • 1 sprig fresh sage
  • 1 bay leaf
Pantry & Canned Goods
  • 1 cup pumpkin puree
  • 1 15-oz can chickpeas, drained and rinsed
  • 1 15-oz can coconut milk
  • 4 cups vegetable broth
Grains
  • 1 cup wild rice
Oils & Seasonings
  • 1 tbsp olive oil
  • Sea salt and freshly ground black pepper to taste

Equipment

  • Large soup pot or Dutch oven
  • Wooden spoon or spatula
  • Cutting board & sharp knife
  • Measuring cups & spoons
  • Ladle – for serving

Method
 

Step 1: Sauté the vegetables
  1. Heat olive oil in a large soup pot over medium heat.
  2. Add onion, carrots, celery, mushrooms, and garlic.
  3. Cook for 6–7 minutes, stirring occasionally, until softened.
Step 2: Add the aromatics and rice
  1. Stir in wild rice, sage, and bay leaf.
  2. Season lightly with salt and black pepper.
Step 3: Build the broth
  1. Add vegetable broth and pumpkin puree.
  2. Stir well, scraping the bottom of the pot.
Step 4: Simmer the soup
  1. Bring to a boil, then reduce heat to low.
  2. Cover and simmer for 45–50 minutes, until wild rice is tender.
Step 5: Stir in chickpeas and coconut milk
  1. Add chickpeas and coconut milk.
  2. Stir to combine and let simmer for another 5–10 minutes.
Step 6: Add greens and finish
  1. Stir in fresh kale and cook until wilted, about 2–3 minutes.
  2. Taste and adjust seasoning with extra salt and pepper.
Step 7: Serve hot
  1. Remove bay leaf and sage sprig.
  2. Ladle into bowls and serve with crusty bread.

Notes

🧊 Storage & Reheating
Refrigerate: Store in airtight containers for up to 4 days.
Freeze: Freeze for up to 2 months. Thaw overnight before reheating.
Reheat: Warm on the stovetop over medium heat, adding a splash of broth if too thick.
🥄 Variations
Protein Boost: Add cooked shredded chicken or turkey for a non-vegetarian version.
Spicy Kick: Stir in chili flakes or cayenne pepper.
Extra Veggies: Add sweet potatoes, parsnips, or zucchini.
Nutty Twist: Top with toasted pumpkin seeds or pine nuts.
Grain Swap: Substitute quinoa, farro, or brown rice instead of wild rice.
❓ 10 FAQs
Can I use fresh pumpkin instead of puree?
Yes, roast pumpkin, blend it, and use the same amount.
Do I need to cook the rice separately?
No, it cooks directly in the soup for extra flavor.
Can I make this in a slow cooker?
Yes, cook on low for 6–7 hours or high for 3–4 hours.
Is this soup vegan?
Yes, it’s naturally vegan with coconut milk as the base.
Can I use spinach instead of kale?
Absolutely—stir it in just before serving.
How do I make the soup thicker?
Blend a portion of the soup and stir it back in.
What bread pairs best?
Crusty sourdough, baguette, or garlic bread.
Can I prepare this ahead of time?
Yes—it tastes even better the next day.
What’s the best type of rice to use?
Wild rice works best for its chewy texture, but a wild rice blend is fine too.
Can I double the recipe?
Yes, just make sure to use a large pot.
🏁 Conclusion
This Pumpkin Wild Rice Soup is the perfect balance of creamy, hearty, and nutritious. With pumpkin, kale, mushrooms, wild rice, and coconut milk, it’s a cozy bowl that nourishes both body and soul.
It’s naturally vegan, freezer-friendly, and customizable with your favorite veggies or proteins. Serve it with warm bread and enjoy a comforting dinner that feels like fall in every bite.