This Vegan Pumpkin Wild Rice Soup has become one of those autumn classics that I reach for when the air turns crisp and the family starts asking for something warm and substantial. I first created this blend of pumpkin and wild rice during a busy October week when I needed a one-pot, nourishing dish that could stretch across several meals. The result was a soup that balances the nutty chew of wild rice with silky pumpkin puree and aromatic herbs—comforting, but with enough texture that every spoonful feels satisfying.

I remember serving this on a rainy Sunday, watching my partner spooning second helpings while our neighbor complimented the layered flavors. What makes this version special is the combination of pantry-friendly ingredients and flexible finishing touches: use full-fat coconut milk for a richer mouthfeel, or omit it if you prefer a lighter bowl. The soup freezes beautifully and reheats with minimal loss of texture, so it’s ideal for busy weeks or batch cooking for gatherings. It’s also naturally plant-based, gluten-free, and easy to adapt if you want to add more vegetables or protein-rich beans.

Ingredients

• Wild rice (1 cup): Rinse thoroughly under cold water. Choose whole-grain wild rice or a blend labeled "wild rice blend" for shorter cooking time. Wild rice provides a nutty flavor and chewy texture that contrasts beautifully with smooth pumpkin.
• Pumpkin puree (1 15-oz can): Use 100% pumpkin puree rather than pumpkin pie filling—brands like Libby's are widely available and reliable. The puree adds body and natural sweetness.
• Onion (1 medium, diced): Use yellow or sweet onion for balance; diced small for even softening during the sauté stage. Onion builds the savory base.
• Carrots (2 medium, diced): Add natural sweetness and color; dice to about 1/4- to 1/2-inch pieces so they soften within the simmer time.
• Celery (2 stalks, diced): Provides aromatic depth and a subtle crunchy counterpoint when added early in the cook.
• Garlic (3 cloves, minced): Fresh garlic brightens the aroma—add after the vegetables soften to avoid burning.
• Vegetable broth (6 cups): Low-sodium broth allows you to control salt; use a quality brand or homemade stock for best flavor.
• Dried thyme (1 teaspoon) & dried sage (1 teaspoon): These warm herbs pair exceptionally well with pumpkin—use fresh if available, roughly tripling the amount.
• Olive oil (2 tablespoons): For sautéing—the oil helps soften aromatics and carries flavor.
• Coconut milk (1 cup, optional): Use canned full-fat for creaminess or light canned for a leaner option; stir in at the end if desired.
• Salt and freshly ground black pepper: Season to taste at the end—start with about 3/4 teaspoon salt and adjust after tasting.

Instructions

Heat the aromatics: In a large heavy-bottomed pot, warm 2 tablespoons olive oil over medium heat. Add the diced onion, carrots, and celery and cook until softened and translucent, about 5–7 minutes, stirring occasionally so they caramelize lightly but do not burn. The goal is sweet, gentle browning to deepen flavor. Add garlic: Add the minced garlic and sauté for about 1 minute until fragrant. Watch closely—garlic browns quickly and will turn bitter if overcooked. This step releases aromatics that form the soup’s flavor backbone. Combine grains and liquids: Stir in the rinsed wild rice, the entire 15-oz can of pumpkin puree, 6 cups vegetable broth, 1 teaspoon thyme, and 1 teaspoon sage. Increase heat and bring the mixture to a gentle boil, scraping any browned bits from the pot bottom for extra flavor. Simmer until tender: Reduce heat to low, cover the pot, and simmer for about 45 minutes, or until wild rice is tender and has begun to split open. Uncover and check texture; if rice is still firm, continue simmering another 10 minutes. The mixture should thicken slightly as the pumpkin integrates. Finish and season: If using, stir in 1 cup coconut milk for a silky finish and heat through for 2–3 minutes without boiling. Taste and season with salt and freshly ground black pepper to preference—start with 3/4 teaspoon salt and adjust. For a brighter finish, a small splash of apple cider vinegar (1 teaspoon) can lift flavors.

Storage Tips

Cool the soup to room temperature before refrigerating. Store in airtight containers in the refrigerator for up to 4 days. For longer storage, portion into freezer-safe containers leaving a 1-inch headspace and freeze for up to 3 months. Reheat on the stovetop over low heat, adding 1/4–1/2 cup water or broth if the soup has thickened. If using coconut milk, add it after reheating for a fresher texture.

Ingredient Substitutions

If you don’t have wild rice, substitute a 1-to-1 ratio of long-grain brown rice, but reduce simmer time by 10–15 minutes and expect a different texture. Swap pumpkin puree with butternut squash puree for a sweeter, fruitier result—roast cubes of squash until caramelized before pureeing. For herb variations, use 1/2 teaspoon dried rosemary instead of sage for a resinous note, or add 1/2 teaspoon ground cinnamon for warmth.

Serving Suggestions

Serve with crusty sourdough or whole-grain bread and a simple green salad dressed with lemon vinaigrette. Garnish bowls with toasted pepitas, a drizzle of olive oil, chopped fresh parsley, or a swirl of coconut milk. For heartier bowls, add toasted chickpeas or pan-seared tofu cubes right before serving to elevate the protein content.

Cultural Background

This soup blends North American ingredients—wild rice, native to parts of the United States and Canada, and pumpkin, a staple in many indigenous cuisines—with European herb traditions like sage and thyme. While not a traditional historical dish, it celebrates seasonal autumn produce and modern plant-based cooking trends that emphasize whole grains and vegetable purity.

Seasonal Adaptations

In winter, enhance depth by roasting the carrots and onions first for caramelization. In spring and summer, lighten the soup by reducing pumpkin to half a can and adding fresh corn kernels and lemon zest for brightness. Holiday versions pair well with toasted chestnuts or a spoonful of cranberry relish on the side for contrast.

Meal Prep Tips

To meal-prep, make a double batch and portion into 2-cup containers for grab-and-go lunches. Keep garnishes separate—pumpkin seeds and fresh herbs stay crisp when stored apart. Reheat gently and add a splash of broth to refresh texture; a quick sauté of extra diced vegetables can revive the soup if it thickened in storage.

Pull a bowl together when you need something nourishing and straightforward—this soup is proof that simple pantry ingredients can feel special. Invite friends or tuck it away for a cozy solo night; either way, it’s a bowl worth making your own.