This vegan pumpkin wild rice soup combines earthy wild rice with creamy pumpkin in a warming bowl that’s perfect for chilly evenings. I’ve made this vegan pumpkin wild rice soup dozens of times, and it never fails to satisfy—it’s filling enough for dinner yet light enough that you won’t feel weighed down.
SERVES: 4 | PREP: 15 MIN | COOK: 55 MIN | TOTAL: 70 MIN
Ingredients
For the Soup Base
| Ingredient | Amount |
|---|---|
| Wild rice (uncooked) | ¾ cup |
| Olive oil | 2 tablespoons |
| Yellow onion (diced) | 1 medium |
| Carrots (diced) | 2 medium |
| Celery stalks (diced) | 2 stalks |
| Garlic cloves (minced) | 4 cloves |
| Fresh thyme | 2 teaspoons |
| Ground sage | 1 teaspoon |
| Ground cumin | ½ teaspoon |
For the Pumpkin Component
| Ingredient | Amount |
|---|---|
| Pumpkin puree (pure, not pie filling) | 15 oz can |
| Vegetable broth | 4 cups |
| Coconut milk (full-fat) | 1 cup |
| Maple syrup | 2 tablespoons |
| Apple cider vinegar | 1 tablespoon |
| Sea salt | 1 teaspoon |
| Black pepper | ½ teaspoon |
| Smoked paprika | ¼ teaspoon |
For Garnishing
| Ingredient | Amount |
|---|---|
| Fresh parsley (chopped) | ¼ cup |
| Toasted pumpkin seeds | ¼ cup |
| Red pepper flakes | pinch |
Step-by-Step Instructions
Phase 1: Preparing the Wild Rice (20 minutes)
Step 1: Rinse ¾ cup wild rice under cold running water in a fine-mesh strainer for about 30 seconds. This removes excess starch that can make your soup cloudy and helps the grains cook evenly.
Step 2: Bring 2 cups of water to a rolling boil in a medium saucepan over high heat. You’ll know it’s ready when you see large, vigorous bubbles breaking the surface.
Step 3: Add the rinsed wild rice to the boiling water and reduce heat to low. Cover the pot with a tight-fitting lid—steam needs to stay trapped inside for the rice to cook properly.
Step 4: Simmer the wild rice for 40-45 minutes until the grains start to split open and reveal their creamy white interiors. Don’t lift the lid for the first 30 minutes, as this releases crucial steam.
Step 5: Check the rice at the 40-minute mark by tasting a few grains. They should be tender with a slight chew, not mushy. If they’re still too firm, cook for 5 more minutes.
Step 6: Drain any excess water from the cooked rice and set aside. Some grains will have “butterflied” open—that’s exactly what you want to see.
Phase 2: Building the Soup Base (15 minutes)
Step 7: Heat 2 tablespoons olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Swirl the oil to coat the bottom evenly. The oil is ready when it shimmers and flows easily when you tilt the pot.
Step 8: Add 1 diced onion, 2 diced carrots, and 2 diced celery stalks to the hot oil. Stir well to coat all vegetables in the oil. This step is building the aromatic base that gives your soup its depth.
Step 9: Sauté the vegetables for 8-10 minutes, stirring every 2 minutes. You’re looking for the onions to become translucent (you can almost see through them) and the carrots to soften slightly. The vegetables should not brown—if they start to, reduce your heat.
Step 10: Add 4 minced garlic cloves, 2 teaspoons fresh thyme, 1 teaspoon ground sage, and ½ teaspoon ground cumin to the pot. Stir constantly for 60 seconds. This brief cooking time releases the oils and flavors from the spices without burning them. You’ll smell an amazing aroma when they’re ready.
Phase 3: Adding the Pumpkin and Liquid (5 minutes)
Step 11: Pour in one 15 oz can of pumpkin puree and stir it thoroughly into the vegetable mixture. Make sure you’re using pure pumpkin puree, not pumpkin pie filling (which contains sugar and spices). Mix for about 2 minutes until the pumpkin is evenly distributed and starts to darken slightly.
Step 12: Add 4 cups vegetable broth and 1 cup full-fat coconut milk to the pot. Use a wooden spoon to scrape any browned bits from the bottom of the pot—these add tremendous flavor. Stir until everything is well combined and the pumpkin is fully incorporated into the liquid.
Step 13: Stir in 2 tablespoons maple syrup, 1 tablespoon apple cider vinegar, 1 teaspoon sea salt, ½ teaspoon black pepper, and ¼ teaspoon smoked paprika. The maple syrup balances the earthiness of the wild rice, while the vinegar adds brightness that prevents the soup from tasting flat.
Phase 4: Simmering and Finishing (15 minutes)
Step 14: Bring the soup to a gentle boil over medium-high heat, then immediately reduce heat to low. You want small bubbles occasionally breaking the surface, not a vigorous boil that will break down the vegetables too much.
Step 15: Add your prepared wild rice to the soup and stir gently to distribute it evenly. Cover the pot and simmer for 10 minutes to allow all the flavors to marry. During this time, the soup will thicken slightly as the starches from the rice release.
Step 16: Taste the soup and adjust seasonings. You might want more salt (up to ½ teaspoon more), pepper for heat, or maple syrup for sweetness. The flavor should be balanced—not too sweet, not too savory, with a subtle warmth from the spices.
Step 17: Remove from heat and let the soup rest for 3-5 minutes before serving. This resting time allows the temperature to settle to a perfect eating temperature and lets the flavors deepen.
Step 18: Ladle the soup into bowls and garnish with fresh chopped parsley, toasted pumpkin seeds, and a pinch of red pepper flakes. The garnishes add texture contrast and a pop of color that makes the soup look restaurant-quality.
Chef’s Notes
Timing is Everything: The wild rice needs to be started first because it takes longer to cook than any other component. If you add raw wild rice directly to the soup, you’ll need to simmer for much longer and risk overcooking your vegetables.
Coconut Milk Matters: Full-fat coconut milk provides the creamy richness that makes this vegan pumpkin wild rice soup satisfying. Light coconut milk will work but results in a thinner, less luxurious texture. If you want an even richer soup, similar to my coconut curry pumpkin soup, add an extra half cup of coconut milk.
Pumpkin Puree vs. Fresh: Canned pumpkin puree is actually more reliable than fresh pumpkin because it’s consistent in texture and moisture content. If you want to use fresh pumpkin, you’ll need about 2 cups of roasted and mashed pumpkin—but expect slight variation in flavor.
Make It Spicier: The smoked paprika adds subtle warmth, but if you prefer heat, add ¼ teaspoon cayenne pepper with the other spices, or serve with hot sauce on the side.
Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 385 |
| Protein | 8g |
| Carbohydrates | 48g |
| Fat | 18g |
| Fiber | 7g |
| Sugar | 11g |
| Sodium | 780mg |
Delicious Variations
Mediterranean Twist
Replace the cumin with 1 teaspoon dried oregano and add ½ cup chopped sun-dried tomatoes with the pumpkin. Finish with a drizzle of olive oil and fresh basil instead of parsley. This version has a brighter, more herbaceous flavor profile.
Curry-Spiced Version
Add 1 tablespoon curry powder and ½ teaspoon turmeric with the other spices. The warming spices pair beautifully with pumpkin—if you enjoy curry flavors, you’ll love this variation.
Mushroom & Thyme
Sauté 8 oz sliced cremini mushrooms with the onion mixture and increase the fresh thyme to 1 tablespoon. The mushrooms add meaty texture and umami depth that makes the soup even more filling.
Southwestern Style
Replace sage with 1 teaspoon ground coriander and add one 15 oz can of black beans (drained and rinsed) with the wild rice. Top with diced avocado and a squeeze of lime. For another creamy pumpkin soup with bold flavors, try my pumpkin sage bisque.
Storage & Reheating
Refrigerator Storage: Store cooled soup in airtight containers for up to 5 days. The wild rice will continue to absorb liquid as it sits, so you may need to thin the soup with extra vegetable broth when reheating.
Freezer Storage: This soup freezes beautifully for up to 3 months. Use freezer-safe containers and leave 1 inch of headspace for expansion. Label with the date and contents.
Reheating Instructions: Reheat on the stovetop over medium-low heat, stirring occasionally, until warmed through (about 8-10 minutes). Add ¼ to ½ cup vegetable broth or water to restore the original consistency. Microwave reheating works but can create hot spots—stir every minute for even heating.
Make-Ahead Tip: You can cook the wild rice up to 3 days in advance and store it separately in the refrigerator. This makes the final soup preparation much faster when you’re ready to eat.
Troubleshooting Guide
Problem 1: Soup Is Too Thick
Solution: Wild rice is very absorbent and continues soaking up liquid even after cooking. Thin the soup by adding vegetable broth ¼ cup at a time until you reach your desired consistency. The soup should coat the back of a spoon but still flow easily when ladled.
Problem 2: Wild Rice Is Still Crunchy
Solution: Some wild rice varieties take longer to cook than others. If your rice is crunchy after the recommended cooking time, add ½ cup more water to the rice pot and continue simmering for 10-15 minutes. Older rice (stored for years) takes longer to soften than fresh rice.
Problem 3: Soup Tastes Bland
Solution: This usually means you need more salt—vegan soups often require more seasoning than meat-based versions. Add ¼ teaspoon salt at a time, tasting after each addition. Also try adding 1 more tablespoon of apple cider vinegar for brightness, or a squeeze of fresh lemon juice right before serving.
Problem 4: Coconut Milk Separated or Looks Curdled
Solution: This happens if the soup boils too vigorously after adding coconut milk. The solution is prevention—always keep the heat at a gentle simmer. If it’s already separated, use an immersion blender to quickly blend a portion of the soup (about 2 cups) until smooth, then stir it back in.
Problem 5: Pumpkin Flavor Is Too Subtle
Solution: Not all canned pumpkin has the same intensity. Boost the pumpkin flavor by adding ¼ cup more pumpkin puree and ½ teaspoon more maple syrup. You can also increase the sage to 1½ teaspoons, as sage complements pumpkin beautifully and makes it taste more pronounced.
Equipment Essentials
- Large Dutch oven or heavy-bottomed pot (at least 5-quart capacity)
- Medium saucepan with lid (for cooking wild rice)
- Fine-mesh strainer (for rinsing rice)
- Sharp chef’s knife and cutting board
- Wooden spoon or heat-resistant spatula
- Measuring cups and spoons
- Can opener
- Ladle for serving
- Immersion blender (optional, for creamier texture)
Shopping List (Organized by Store Section)
Produce Section
- Yellow onion (1 medium)
- Carrots (2 medium)
- Celery (1 bunch, need 2 stalks)
- Garlic (1 bulb)
- Fresh thyme (1 package)
- Fresh parsley (1 bunch)
Grains & Rice Aisle
- Wild rice (need ¾ cup)
Canned Goods
- Pumpkin puree, 15 oz can (pure, not pie filling)
- Vegetable broth, 32 oz (4 cups)
- Full-fat coconut milk, 13.5 oz can
Baking/Condiments Aisle
- Olive oil
- Maple syrup
- Apple cider vinegar
Spices & Seasonings
- Ground sage
- Ground cumin
- Smoked paprika
- Sea salt
- Black pepper
- Red pepper flakes
Nuts & Seeds
- Raw pumpkin seeds (for toasting)
Success Secrets
1. Toast Your Pumpkin Seeds: Don’t skip toasting the pumpkin seeds for garnish. Heat them in a dry skillet over medium heat for 3-4 minutes, stirring constantly, until they’re golden and fragrant. This brings out their nutty flavor and creates a satisfying crunch.
2. Layer Your Seasonings: Add half the salt with the vegetables and the other half at the end. This technique, called seasoning in layers, builds better flavor than adding all the salt at once.
3. Use High-Quality Vegetable Broth: The broth is the foundation of your soup’s flavor. Choose a low-sodium variety so you can control the salt level, and look for broths with actual vegetable content (not just yeast extract and flavorings).
4. Don’t Rush the Sautéing: Those first 8-10 minutes of sautéing vegetables are crucial for developing deep flavor. If you rush this step, your soup will taste one-dimensional.
5. Rest Before Serving: Letting the soup rest off the heat for a few minutes isn’t just about cooling—it allows the starches to thicken the soup naturally and gives the flavors time to blend. The difference between soup served immediately and soup that’s rested for 5 minutes is noticeable.
This vegan pumpkin wild rice soup is comfort in a bowl. The nutty wild rice provides substance while the creamy pumpkin creates a velvety base that’s both satisfying and nourishing.
I make a big batch every fall and freeze individual portions for quick lunches throughout the winter. It’s one of those recipes that tastes even better the next day when all the flavors have had time to develop.
