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Pumpkin Wild Rice Soup Recipe

Pumpkin Wild Rice Soup Recipe
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★★★★★

4.9 from 29 reviews

This hearty and comforting Pumpkin Wild Rice Soup combines the earthy flavors of wild rice with creamy pumpkin purée and aromatic herbs, all simmered together in a rich vegetable broth. Enhanced with sautéed vegetables, coconut milk, chickpeas, and fresh kale, this vegan and gluten-free soup is perfect for cozy dinners or nourishing lunches throughout the fall and winter seasons.

Ingredients

Scale

Vegetables and Aromatics

  • 1 tablespoon olive oil
  • 2 large carrots, diced
  • 2 ribs celery, diced
  • 1 medium white onion, diced
  • 8 ounces baby bella mushrooms, diced
  • 4 cloves garlic, minced
  • 2 large handfuls fresh kale, finely chopped with tough stems removed

Liquids and Broth

  • 4 cups vegetable broth
  • 1 (15-ounce) can coconut milk

Main Ingredients

  • 1 cup pumpkin purée
  • 1 cup uncooked wild rice, rinsed and drained
  • 1 (15-ounce) can chickpeas, rinsed and drained

Herbs and Seasonings

  • 1 sprig fresh sage
  • 1 bay leaf
  • Fine sea salt, to taste
  • Freshly ground black pepper, to taste

Instructions

  1. Sauté the veggies: Heat the olive oil in a large stockpot over medium-high heat. Add the diced carrots, celery, and onion, and sauté, stirring occasionally, for about 5 minutes until they begin to soften. Add the diced mushrooms and minced garlic, and continue to sauté, stirring occasionally, for an additional 4 minutes until the mushrooms release their moisture and soften.
  2. Simmer: Pour in the vegetable broth, then add the pumpkin purée, rinsed wild rice, fresh sage sprig, and bay leaf. Stir well to combine all ingredients. Bring the soup mixture to a simmer, then cover the pot, reduce the heat to medium-low (or to a low simmer), and cook for approximately 30 minutes, stirring occasionally to prevent the rice from sticking to the bottom. The soup is ready when the wild rice is tender.
  3. Season: Remove and discard the bay leaf and sage sprig. Stir in the coconut milk, chickpeas, and chopped kale until well combined. Taste the soup and season with fine sea salt and freshly ground black pepper as needed. Optionally, add additional pumpkin purée if a stronger pumpkin flavor is desired.
  4. Serve: Ladle the soup into bowls and serve warm. Enjoy this nutritious, filling, and flavorful Pumpkin Wild Rice Soup as a comforting meal on a cool day.

Notes

  • Instant Pot Instructions: Combine carrots, celery, onion, mushrooms, garlic, vegetable broth, pumpkin purée, wild rice, and bay leaf in the Instant Pot. Seal the lid and cook on manual high pressure for 25 minutes. Allow the pressure to naturally release for 10 minutes before quick-releasing any remaining pressure. Remove lid and discard the sage and bay leaf. Stir in coconut milk, chickpeas, and kale. Season with salt and pepper as needed.
  • You can add extra pumpkin purée for a richer pumpkin flavor or adjust thickness.
  • Ensure to rinse wild rice thoroughly to remove impurities.
  • This soup stores well in the refrigerator for up to 4 days and freezes beautifully for up to 3 months.
  • For a creamier texture, blend part of the soup before adding chickpeas and kale.
  • Feel free to garnish with fresh herbs such as parsley or additional sage for extra aroma.

Nutrition

Keywords: Pumpkin soup, wild rice soup, vegan soup, gluten free soup, fall recipes, healthy soup, dairy free, cozy dinner

Find it online: https://kitchenwithkai.com/pumpkin-wild-rice-soup-recipe/