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Vegan Pumpkin Rice Soup

Cozy Vegan Pumpkin Rice Soup for Autumn Comfort Bliss

This Vegan Pumpkin Rice Soup is a warm, creamy dish perfect for chilly autumn evenings, combining pumpkin, wild rice, and nourishing ingredients.
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Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 1 can canned pumpkin puree Use plain pumpkin puree.
  • 1 cup wild rice Soak before cooking.
  • 2 tablespoons olive oil Can substitute with avocado or coconut oil.
  • 1 medium onion Chopped.
  • 2 medium carrots Chopped.
  • 2 stalks celery Chopped.
  • 2 cloves garlic Minced.
For the Flavor
  • 4 cups vegetable broth Opt for low-sodium.
  • 1 can cannellini beans Drained and rinsed.
  • 1 cup butternut squash Cubed.
  • 1 can coconut milk
  • 1 teaspoon fresh thyme Or use dried in a pinch.
  • 1 leaf bay leaf

Equipment

  • Large Pot

Method
 

Step-by-Step Instructions
  1. Rinse the wild rice under cold water until clear, then soak in water for at least 30 minutes.
  2. In a large pot, heat olive oil over medium heat. Sauté chopped onions and carrots for 2-3 minutes.
  3. Stir in diced celery and sauté for 2 minutes. Add minced garlic and cook until fragrant.
  4. Add pumpkin puree and vegetable broth to the pot, stir well, and bring to a gentle simmer.
  5. Drain soaked wild rice and add to the pot with fresh thyme and bay leaf. Boil, then reduce heat and simmer for 30 minutes.
  6. Remove bay leaf and thyme. Stir in cannellini beans, cubed butternut squash, and coconut milk. Simmer for another 20 minutes.
  7. Taste and adjust seasoning with salt and pepper, then serve warm in bowls.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 8gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 400mgPotassium: 600mgFiber: 7gSugar: 5gVitamin A: 10000IUVitamin C: 15mgCalcium: 100mgIron: 3mg

Notes

This soup stores well; refrigerate for up to 5 days or freeze for 3 months. Reheat gently on the stovetop.

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