Pumpkin Wild Rice Soup

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This delicious pumpkin wild rice soup recipe is loaded up with feel-good ingredients and easy to make on the stovetop or Instant Pot.

If you’re craving some fall comfort food, I have a new soup recipe for you to try! ♡

I’ve loaded this one up with seasonal veggies, chewy wild rice, protein-packed chickpeas, and vibrant chopped kale — all simmered together in a creamy pumpkin-sage broth — and each bite couldn’t be more cozy and delicious. The mix of savory, slightly-sweet, creamy and earthy flavors works so well here. And it’s one of those soups that’s wonderfully hearty without being too heavy. My favorite!

We’re definitely partial to the vegetarian/vegan version of this soup here in our house, but you’re more than welcome to add some bacon, sausage or shredded chicken if you’d like to mix in some additional protein. And while I really love the slightly-sweet flavor that coconut milk adds to the broth, feel free to just add in a splash of heavy cream if coconut isn’t your thing. This recipe is endlessly flexible, so don’t hesitate to play around with the seasonings or add-ins.

Alright, let’s simmer up some soup together!

Pumpkin Wild Rice Soup Ingredients

Here are a few quick notes about the ingredients you will need to make this wild rice soup recipe:

• Pumpkin purée: Canned pumpkin purée (be sure not to accidentally buy canned pumpkin pie filling!) adds a sweet and creamy note to the broth.
• Wild rice: I recommend 100% wild rice (not a wild rice blend) here, which adds a nutty flavor and satisfyingly chewy and hearty texture to the soup.
• Veggies: A savory blend of carrots, celery, onion and baby bella mushrooms adds the perfect balance of veggies to each spoonful.
• Greens: I used chopped fresh kale in the batch shown here, which is packed with nutrients and adds lovely color and texture to the soup. But fresh baby spinach would be another great option for your greens too.
• Seasonings: A winter blend of garlic, fresh sage, bay leaf, salt and pepper serves as our savory seasoning for the soup, which perfectly balances the sweetness from the pumpkin and coconut in the broth. If you can’t track down fresh sage, feel free to use fresh rosemary instead or dried herbs.
• Vegetable broth: A carton of vegetable broth provides the base for the soup’s broth, adding more depth of flavor.
• Coconut milk: I recommend using full-fat unsweetened coconut milk to give the broth a velvety, creamy texture and a hint of sweet flavor. But if you’re not a fan of coconut milk, you’re more than welcome to sub in a generous splash of heavy cream instead.
• Chickpeas: Finally, I love adding in a can of chickpeas (or white beans) for an extra pop of protein and hearty texture.

Recipe Tips

Full instructions are included in the recipe box below, but here are a few extra tips to keep in mind!

• Double check that you’re using pumpkin purée: Canned pumpkin purée and pumpkin pie filling (which is made with extra sweetener and spices) are often sold side by side at the grocery store. Be sure that you pick up the correct can!
• Set aside plenty of time to cook the rice. Wild rice can’t be rushed and generally takes about 30 minutes to cook until it’s tender. So be sure that you make time for it.
• Season to taste. You may find that you prefer more sage, garlic, salt and/or pepper in your soup. Give it a taste and adjust the seasonings as needed.
• Add additional broth if needed to leftovers. The rice will likely soak up more of the broth the longer the soup sits. So if you find that your leftovers need more broth the following day, just add in some extra vegetable broth.

Recipe Variations

Here are a few more variations that you’re welcome to try with this pumpkin wild rice soup recipe:

• Add a protein: Italian sausage, bacon or shredded chicken would all be delicious protein options to add to this soup.
• Add apple: For a slightly sweeter variation, add some diced apple to the soup.
• Add extra veggies: Add whatever other soup-friendly veggies you might like, such as asparagus, bell pepper, butternut squash, cauliflower, leeks, peas, sweet potato, etc.
• Use different seasonings: Use different Italian seasonings in place of (or along with) the fresh sage, such as rosemary or tarragon. Or go a completely different route with the seasonings altogether, using Old Bay (similar to this recipe) or Thai curry paste or taco seasoning.
• Finish with a crunch: Sprinkle each bowl with toasted pepitas or sliced almonds, roasted chickpeas, fried sage leaves, croutons or bacon bits for extra crunch.

More Wild Rice Soup Recipes To Try!

Looking for more wild rice soup recipes to try? Here are a few of our favorites:

• Cozy Autumn Wild Rice Soup
• Chicken and Wild Rice Soup
• Thai-Inspired Chicken Wild Rice Soup

Pumpkin Wild Rice Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 6 reviews

• Author: Ali
• Prep Time: 15 mins
• Cook Time: 45 mins
• Total Time: 1 hour
• Yield: 6 to 8 servings 1x

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Description

This delicious pumpkin wild rice soup recipe is loaded up with feel-good ingredients and easy to make on the stovetop or Instant Pot (see instructions below).

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Ingredients

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• 1 tablespoon olive oil
• 2 large carrots, diced
• 2 ribs celery, diced
• 1 medium white onion, diced
• 8 ounces baby bella mushrooms, diced
• 4 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup pumpkin purée
• 1 cup uncooked wild rice, rinsed and drained
• 1 sprig fresh sage
• 1 bay leaf
• 1 (15-ounce) can coconut milk
• 1 (15-ounce) can chickpeas, rinsed and drained
• 2 large handfuls fresh kale, finely chopped with tough stems removed
• fine sea salt and freshly-ground black pepper

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Instructions

1. Sauté the veggies. Heat the olive oil in a large stockpot over medium-high heat. Add the carrots, celery and onion and sauté, stirring occasionally, for 5 minutes. Add the mushrooms and garlic and sauté, stirring occasionally, for 4 minutes.
2. Simmer. Add the vegetable broth, pumpkin puree, wild rice, sage, bay leaf and stir to combine. Continue cooking until the soup reaches a simmer. Cover, reduce heat to medium-low (or whatever temperature is needed to maintain a low simmer), and cook for 30 minutes or until the rice is tender, stirring occasionally so that the rice doesn’t stick to the bottom of the pot.
3. Season. Remove and discard the bay leaf and sage. Add the coconut milk, chickpeas, kale, and stir to combine. Taste and season with salt and pepper as needed. You’re also welcome to add in more pumpkin purée if you prefer.
4. Serve. Serve warm and enjoy!

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Notes

Instant Pot Instructions: Combine the carrots, celery, onion, mushrooms, garlic, vegetable broth, pumpkin purée, wild rice and bay leaf in the bowl of an Instant Pot. Cover and cook on manual (high pressure) for 25 minutes. Let the Instant Pot rest and naturally release the pressure for 10 minutes, then carefully open the vent and quick release the remaining pressure.  Remove lid and discard the sage and bay leaf. Add the coconut milk, chickpeas, kale, and stir to combine. Taste and season with salt and pepper as needed.

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