Description
Creamy and comforting, this Vegan Pumpkin Wild Rice Soup is packed with cozy fall flavors, nutrient-rich ingredients, and plant-based goodness. Ideal for chilly evenings or vegan holiday meals.
Ingredients
2 carrots, chopped
2 celery stalks, chopped
1 medium yellow onion, diced
4 garlic cloves, minced
1 tbsp olive oil
1 (15 oz) can pumpkin puree
1 (13.5 oz) can full-fat coconut milk
6 cups vegetable broth
1 cup wild rice, cooked
2 tbsp maple syrup
1 tbsp apple cider vinegar
1/4 cup nutritional yeast
1/2 tsp dried sage
1 tsp dried thyme
1/4 tsp red pepper flakes
Salt and freshly ground black pepper, to taste
Instructions
1. Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery. Sauté until fragrant and softened, about 5–6 minutes.
2. Stir in pumpkin puree, coconut milk, and vegetable broth. Bring to a simmer.
3. Add wild rice, thyme, sage, red pepper flakes, nutritional yeast, and maple syrup. Simmer uncovered for 20–25 minutes.
4. Stir in apple cider vinegar. Adjust seasoning with salt and pepper.
5. Serve warm, topped with fresh thyme or pumpkin seeds if desired.
Notes
To freeze: leave out wild rice and add when reheating for better texture.
Substitute coconut milk with cashew cream or oat milk if needed.
Store in refrigerator for up to 5 days in an airtight container.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: Soups
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 260
- Sugar: 6g
- Sodium: 540mg
- Fat: 12g
- Saturated Fat: 7g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 6g
- Cholesterol: 0mg