Description
A comforting and hearty vegan soup made with pumpkin, wild rice, and delicious aromatics, perfect for chilly autumn days.
Ingredients
Scale
- 2 cups fresh or canned pumpkin purée
- 1 cup wild rice
- 1 cup sliced button or cremini mushrooms
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 carrots, diced
- 4 cups vegetable broth (preferably low-sodium)
- 1 tablespoon fresh thyme or sage (or dried herbs if fresh unavailable)
- 1 can (14 oz) coconut milk
- 2 tablespoons olive oil (for sautéing)
Instructions
- Prep Your Ingredients: Begin by chopping your onion, garlic, carrots, and slicing the mushrooms.
- Sauté the Aromatics: In a large pot, heat oil over medium. Sauté the onions and garlic until translucent, then add in the carrots and mushrooms. Cook until softened and aromatic, about 5-7 minutes.
- Toast the Wild Rice: Add the wild rice to the pot and stir well, allowing it to toast slightly for 2-3 minutes.
- Add the Pumpkin and Broth: Pour in vegetable broth and bring to a gentle boil. Stir in the pumpkin and reduce to a simmer. Cook until the rice is tender, about 45 minutes.
- Finish with Coconut Milk and Herbs: Once the rice is tender, stir in the coconut milk and herbs, allowing it to meld for about 10 minutes. Taste and adjust seasoning as needed.
- Serve and Enjoy: Ladle into bowls and top with a sprinkle of toasted pumpkin seeds or a drizzle of coconut milk if desired.
Notes
For a creamier texture, almond milk or cashew cream can be used instead of coconut milk. A squeeze of lime before serving adds zesty brightness.
- Prep Time: 15 minutes
- Cook Time: 55 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 8g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 12g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 6g
- Cholesterol: 0mg
Keywords: pumpkin soup, vegan soup, wild rice soup, healthy soup, comfort food