Description
This Nourishing Pumpkin Wild Rice Soup is a hearty and comforting dish perfect for chilly days. Creamy pumpkin, nutritious wild rice, and flavorful herbs come together in a delightful vegan and gluten-free soup.
Ingredients
Scale
Soup Base:
- 1 tablespoon olive oil
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 1/2 cup wild rice, rinsed
- 1 teaspoon dried thyme
- 1/2 teaspoon ground sage
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 4 cups low-sodium vegetable broth
Additional Ingredients:
- 1 (15-ounce) can pumpkin purée
- 1 cup unsweetened almond milk or other plant-based milk
- 1 tablespoon maple syrup (optional)
- 1 cup chopped kale or spinach
- 1 tablespoon lemon juice
- Chopped parsley or toasted pepitas for garnish
Instructions
- Sauté Aromatics: In a large pot, heat olive oil over medium heat. Sauté onion until softened, then add garlic and cook until fragrant.
- Cook Wild Rice: Add wild rice, thyme, sage, salt, and pepper. Pour in vegetable broth, simmer covered for 40–45 minutes until rice is tender.
- Add Pumpkin and Milk: Stir in pumpkin purée and almond milk. Simmer for 5–10 minutes.
- Final Touches: Mix in maple syrup, greens, and lemon juice. Cook until greens wilt. Adjust seasoning.
- Serve: Garnish with parsley or pepitas and serve hot.
Notes
- This soup becomes creamier upon standing and is great for leftovers.
- For a richer version, use full-fat coconut milk or add cooked chickpeas for extra protein.
- Prep Time: 10 minutes
- Cook Time: 55 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 260
- Sugar: 5g
- Sodium: 520mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 5g
- Protein: 6g
- Cholesterol: 0mg
