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).

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

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.
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.
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.
Serve. Serve warm and enjoy!

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.