Vegan Pumpkin Wild Rice Soup

This Vegan Pumpkin Wild Rice Soup is one of those warm, cozy meals that’s perfect when the weather gets chilly.

It’s creamy, filling, and full of fall flavors like pumpkin, herbs, and garlic.

The wild rice gives it a chewy texture that makes every bite hearty and satisfying.

It’s simple to make but feels like something special in a bowl.

What You’ll Need

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 teaspoon dried thyme
• ½ teaspoon dried sage
• 1 teaspoon salt (or to taste)
• ½ teaspoon black pepper
• 1 cup uncooked wild rice, rinsed
• 1 can (15 oz) pumpkin purée
• 5 cups vegetable broth
• 1 cup unsweetened coconut milk (canned)
• 1 tablespoon lemon juice
• Optional: fresh parsley for garnish

Why I Love This Recipe

I first made this soup on a rainy fall afternoon when I wanted something cozy but also filling enough to count as dinner. It surprised me how comforting and flavorful it turned out with such simple ingredients. Now it’s a go-to when I want something that feels like a hug in a bowl.

• One pot, easy clean-up
• Super creamy without any dairy
• Perfect balance of savory and a little sweet from the pumpkin
• High in fiber and naturally gluten-free
• Great for meal prep or freezing

Servings: 4
Cook Time: 1 hour

Macros (Per Serving – Approximate)

Calories: 320
Protein: 7g
Carbs: 44g
Fat: 12g
Fiber: 6g

Why This Recipe Works (Quick Science)

Wild rice takes longer to cook but holds its shape, adding a nice texture. Pumpkin purée makes the soup creamy without needing flour or cream. Coconut milk gives richness, and lemon juice at the end brightens all the flavors.

Pro Tips

• Rinse wild rice well to remove bitterness and extra starch
• Dice veggies the same size so they cook evenly
• Let the soup simmer gently, not boil hard, to keep the coconut milk smooth
• Add lemon juice right at the end so the flavor stays fresh
• Soup thickens as it sits—add a splash of broth when reheating

Tools You’ll Need

• Large soup pot or Dutch oven
• Knife and cutting board
• Wooden spoon
• Ladle
• Measuring cups and spoons
• Citrus juicer (optional)

Substitutions and Variations

• Swap coconut milk with any plant milk or cashew cream
• Add spinach or kale at the end for extra greens
• Use brown rice if you can’t find wild rice (adjust cooking time)
• Try adding white beans for more protein
• Add a pinch of nutmeg for extra fall flavor

Make Ahead Tips

Chop your veggies and rinse your rice ahead of time. You can also fully make the soup and store it in the fridge—it tastes even better the next day. Freezes great, too!

How to Make Vegan Pumpkin Wild Rice Soup

Step 1: Sauté onion, carrots, and celery

Heat 1 tablespoon olive oil in a large pot over medium heat. Add 1 diced onion, 2 diced carrots, and 2 diced celery stalks. Cook for 6–8 minutes until soft.

Step 2: Add garlic and herbs

Stir in 3 minced garlic cloves, 1 teaspoon dried thyme, and ½ teaspoon dried sage. Cook for 1 minute until fragrant.

Step 3: Add rice, pumpkin, broth, salt, and pepper

Pour in 1 cup rinsed wild rice, 1 can pumpkin purée, 5 cups vegetable broth, 1 teaspoon salt, and ½ teaspoon black pepper. Stir well and bring to a gentle boil.

Step 4: Simmer

Reduce heat to low, cover, and simmer for 45–50 minutes, until the wild rice is tender.

Step 5: Stir in coconut milk and lemon juice

Add 1 cup coconut milk and 1 tablespoon lemon juice. Stir until smooth and heated through. Taste and adjust seasoning.

Step 6: Serve

Ladle soup into bowls and top with fresh parsley and extra wild rice if desired.

Leftovers and Storage

Let soup cool completely, then store in airtight containers in the fridge for up to 4 days. Reheat gently on the stove, adding a little broth if it’s too thick. It also freezes well for up to 2 months.

Common Mistakes

• Not rinsing the rice—it can turn the soup murky
• Adding coconut milk too early—it can curdle if boiled
• Overcooking rice—check around the 45-minute mark
• Forgetting lemon juice—it really wakes up the flavor

What to Serve With

• Crusty sourdough or baguette
• Vegan grilled cheese
• Simple green salad with vinaigrette
• Roasted Brussels sprouts or squash
• Pumpkin muffins for dessert

FAQ

Can I use brown rice instead of wild rice?
Yes, just adjust cooking time—brown rice cooks faster, around 30–35 minutes.

Can I use fresh pumpkin instead of canned?
Totally! Roast and mash your pumpkin first. You’ll need about 1¾ cups.

Is this spicy?
Nope! But feel free to add chili flakes or cayenne if you want heat.

Can I freeze it?
Yes, this soup freezes great. Just cool fully before transferring to freezer-safe containers.

Final Thoughts

This vegan pumpkin wild rice soup is one of those recipes that feels like fall in every spoonful. It’s simple, comforting, and full of ingredients that make you feel good. If you try it, let me know how it turned out—I’d love to hear what twists you add or how it fits into your cozy dinner lineup.