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–+ servings
Pumpkin Wild Rice Soup

Cozy Pumpkin Wild Rice Soup for Heartwarming Fall Days

This Pumpkin Wild Rice Soup is a creamy and comforting dish perfect for fall.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soup
Cuisine: American
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Adds richness and enhances flavors through sautéing.
  • 1 cup Carrots Provides sweetness and texture; can be replaced with parsnips.
  • 1 cup Celery Contributes an aromatic base for the soup.
  • 1 cup Onion Adds depth of flavor; shallots are a nice alternative.
  • 1 cup Mushrooms Provides umami and chewy texture.
  • 3 cloves Garlic Brings aromatic warmth; fresh garlic is best.
For the Soup
  • 4 cups Vegetable Broth The flavorful base for the soup.
  • 1 cup Pumpkin Purée Delivers creaminess and slight sweetness.
  • 1 cup Wild Rice Adds heartiness and a chewy bite.
  • 1 leaf Bay Leaf Enhances the aromatic quality.
For Creaminess
  • 1 cup Coconut Milk Provides silkiness and sweetness.
For Protein
  • 1 can Chickpeas Adds protein and texture.
For the Greens
  • 2 cups Kale Brings nutrition and vibrant color.
  • Salt Essential seasoning to elevate the dish.
  • Pepper Essential seasoning to elevate the dish.

Equipment

  • large stockpot

Method
 

Cooking Steps
  1. Heat 2 tablespoons of olive oil in a large stockpot over medium-high heat. Once shimmering, add 1 diced onion, 1 chopped carrot, and 1 chopped celery stalk. Sauté for about 5 minutes until softened.
  2. Stir in 1 cup of sliced mushrooms and 3 minced garlic cloves. Sauté for an additional 4 minutes until mushrooms are tender.
  3. Add 4 cups of vegetable broth and 1 cup of pumpkin purée, stirring to blend. Add 1 cup of wild rice and 1 bay leaf.
  4. Bring to a gentle simmer, cover, and cook for about 30 minutes until wild rice is tender.
  5. Remove bay leaf and stir in 1 cup of coconut milk, 1 can of drained chickpeas, and 2 cups of chopped kale. Cook for an additional 5 minutes.
  6. Taste and adjust seasoning with salt and pepper. Serve warm, garnished as desired.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 45gProtein: 10gFat: 12gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 650mgPotassium: 600mgFiber: 9gSugar: 4gVitamin A: 5000IUVitamin C: 25mgCalcium: 80mgIron: 3mg

Notes

For best results, stir occasionally to prevent sticking and to ensure even flavor distribution. Adjust thickness by adding more broth if needed.

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