Description
A comforting and hearty vegan pumpkin and wild rice soup, perfect for chilly days.
Ingredients
Scale
- 1 can pumpkin puree or 1 fresh pumpkin, roasted
- 1 cup wild rice
- 1 onion, diced
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 1 cup coconut milk or almond cream
- 2 tsp fresh thyme
- 2 tsp fresh sage
- Optional: 1 cup diced carrots
- Optional: 1 cup kale or spinach
- 1/2 tsp cayenne pepper or nutmeg
Instructions
- Sauté diced onions and minced garlic in a large pot over medium heat for 5-7 minutes.
- Add rinsed wild rice and stir for a couple of minutes.
- Pour in vegetable broth and bring to a boil, then reduce heat and simmer for 40-50 minutes.
- Stir in pumpkin puree and coconut milk, then add herbs and spices. Simmer for an additional 10 minutes.
- Blend a portion of the soup for creaminess if desired, then adjust seasonings.
- Serve hot, garnished with fresh herbs or a drizzle of coconut cream.
Notes
To enhance sweetness, roast fresh pumpkin before pureeing. Sautéing the rice first increases its nutty flavor.
- Prep Time: 15 minutes
- Cook Time: 60 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 6g
- Sodium: 300mg
- Fat: 12g
- Saturated Fat: 7g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 7g
- Protein: 10g
- Cholesterol: 0mg
Keywords: vegan soup, pumpkin soup, wild rice recipe, fall recipes, healthy soup