Description
Flavorful Vegan Pumpkin Wild Rice Soup is a cozy fall favorite that combines roasted pumpkin and nutty wild rice in a creamy, spiced broth. Perfect for chilly evenings or gatherings, this comforting soup is simple to make and sure to impress. Each bowl delivers warmth and joy, making it an essential addition to your autumn menu.
Ingredients
Scale
- 2 cups fresh pumpkin (peeled and cubed)
- 1 cup uncooked wild rice
- 4 cups low-sodium vegetable broth
- 1 cup full-fat coconut milk (unsweetened)
- 1 medium onion (diced)
- 3 cloves garlic (minced)
- 1 tsp ground cinnamon
- 1/2 tsp ground nutmeg
- 1 tbsp olive oil
- 2 tbsp fresh thyme (chopped)
- 2 tbsp fresh parsley (chopped)
- Salt and pepper to taste
Instructions
- Preheat the oven to 400°F (200°C). Roast the pumpkin on a baking sheet for 30-40 minutes or until tender.
- In a large pot, heat olive oil over medium heat. Sauté onions and garlic until translucent, about 5 minutes.
- Add wild rice and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for approximately 45 minutes until rice is tender.
- Once the pumpkin is roasted, blend it with coconut milk until smooth.
- Stir the pumpkin puree into the pot with cooked rice and let simmer for another 10-15 minutes.
- Mix in fresh thyme, parsley, cinnamon, and nutmeg. Adjust seasoning as desired.
- Prep Time: 15 minutes
- Cook Time: 60 minutes
- Category: Soup
- Method: Roasting and Simmering
- Cuisine: Vegan
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 245
- Sugar: 3g
- Sodium: 380mg
- Fat: 9g
- Saturated Fat: 7g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 6g
- Protein: 6g
- Cholesterol: 0mg