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Pumpkin Wild Rice Soup

Pumpkin Wild Rice Soup

Indulge in the warm and comforting embrace of Pumpkin Wild Rice Soup, a delightful blend of creamy pumpkin and hearty wild rice that’s perfect for chilly evenings or festive gatherings. This nutritious soup is packed with wholesome vegetables and legumes, making it a satisfying meal that nourishes the body and soul. Whether you’re entertaining guests or in need of a cozy dish to enjoy at home, this recipe stands out with its rich flavors and versatile preparation options. Easily made on the stovetop or in an Instant Pot, this soup is not only delicious but also convenient for meal prep, ensuring you have a comforting bowl ready whenever cravings strike.

  • Total Time: 55 minutes
  • Yield: Serves 6

Ingredients

Scale
  • 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
  • 2 tablespoons fresh parsley, finely chopped

Instructions

  1. Heat olive oil in a large stockpot. Sauté diced carrots, celery, and onion for 5 minutes.
  2. Add diced mushrooms and minced garlic; sauté for another 4 minutes until softened.
  3. Stir in vegetable broth, pumpkin purée, wild rice, sage, and bay leaf. Bring to a simmer.
  4. Cover and reduce heat to medium-low; cook for about 30 minutes until wild rice is tender.
  5. Remove bay leaf and sage sprig; stir in coconut milk, chickpeas, and kale. Season with salt and pepper to taste.
  6. Serve warm, garnished with fresh parsley.
  • Author: Natalia
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Category: Soup
  • Method: Stovetop/Instant Pot
  • Cuisine: American

Nutrition

  • Serving Size: 1 cup (240g)
  • Calories: 350
  • Sugar: 5g
  • Sodium: 600mg
  • Fat: 14g
  • Saturated Fat: 6g
  • Unsaturated Fat: 8g
  • Trans Fat: 0g
  • Carbohydrates: 52g
  • Fiber: 10g
  • Protein: 9g
  • Cholesterol: 0mg

Keywords: Use fresh ingredients for better flavor. Customize by adding veggies like zucchini or bell peppers. Stir occasionally to prevent sticking during cooking.