When the weather cools down and the leaves start crunching underfoot, nothing feels better than a warm, hearty soup simmering away in the kitchen. That’s where this Pumpkin Wild Rice Soup comes in. It’s creamy (without dairy), cozy, and packed with good-for-you ingredients that’ll make your body and soul feel hugged from the inside out.
As a Texas mama of three, I know the juggle between feeding hungry bellies and finding a moment for myself. This soup has become one of my weeknight lifesavers—it’s wholesome, hearty, and honestly just as delicious the next day (hello, lunch leftovers!).
Table of Contents
Why You’ll Love This Pumpkin Wild Rice Soup
- It’s naturally creamy thanks to pumpkin and coconut milk.
- Packed with protein from chickpeas and fiber from wild rice.
- 100% vegetarian and gluten-free.
- Perfect for meal prep—you’ll be sneaking spoonfuls straight from the pot.
What Does Pumpkin Wild Rice Soup Taste Like?
Imagine a mix of earthy mushrooms, sweet pumpkin, and nutty wild rice, all tied together with cozy herbs like sage and bay leaf. The coconut milk makes it creamy without feeling heavy, while the kale adds that little “green boost.” It’s comfort food that doesn’t weigh you down.
Ingredients You’ll Need for Pumpkin Wild Rice Soup
One of the best things about Pumpkin Wild Rice Soup is how it brings together everyday pantry staples with fresh, nourishing vegetables to create something truly special. Below you’ll find the exact ingredients I use to make this recipe taste like a cozy fall hug in a bowl.
- Olive oil (1 tablespoon) – A light drizzle helps soften the vegetables and creates a flavorful base for the soup.
- Carrots (2 large, diced) – Sweet and earthy, carrots add natural color and depth.
- Celery (2 ribs, diced) – That classic soup backbone—it balances the sweetness of the pumpkin beautifully.
- White onion (1 medium, diced) – A savory must-have that infuses the broth with flavor as it cooks down.
- Baby bella mushrooms (8 ounces, diced) – These bring a meaty, earthy richness that makes this soup extra hearty.
- Garlic (4 cloves, minced) – Because every good soup deserves that garlicky aroma filling your kitchen.
- Vegetable broth (4 cups) – The foundation that ties everything together. Go for low-sodium if you prefer more control over the seasoning.
- Pumpkin purée (1 cup, canned or homemade) – The star of the show! Pumpkin adds creaminess, a touch of sweetness, and that unmistakable fall flavor. If you love pumpkin as much as I do, check out my Pumpkin Crumb Muffins for a cozy sweet treat to pair with your soup.
- Wild rice (1 cup, uncooked, rinsed and drained) – Nutty and slightly chewy, wild rice makes this dish hearty enough for a full meal.
- Fresh sage (1 sprig) – Adds woodsy, peppery notes that sing with pumpkin.
- Bay leaf (1 leaf) – A little goes a long way to add depth.
- Coconut milk (1 can, 15 ounces) – Makes the soup velvety without any dairy. You can swap for cashew cream if you prefer.
- Chickpeas (1 can, 15 ounces, rinsed and drained) – A protein boost that makes the soup filling and satisfying.
- Fresh kale (2 large handfuls, chopped with tough stems removed) – Adds color, texture, and plenty of nutrients.
- Sea salt and freshly ground black pepper – To season and bring everything together at the end.
Each ingredient plays its part in making this Pumpkin Wild Rice Soup not just delicious, but also deeply nourishing. It’s the kind of meal you’ll want to cook once and reheat all week long.
Step-by-Step Instructions for Making Pumpkin Wild Rice Soup
Cooking Pumpkin Wild Rice Soup is like wrapping yourself in a cozy blanket—you’ll love the process almost as much as the end result. Follow these simple, detailed steps, and you’ll have a pot of nourishing soup ready to share with your family.
Step 1: Sauté the Aromatic Vegetables
- Start by heating 1 tablespoon of olive oil in a large stockpot over medium-high heat.
- Add the diced carrots, celery, and onion. Sauté for about 5 minutes, stirring occasionally, until the vegetables begin to soften and your kitchen smells wonderfully savory.
- Toss in the mushrooms and garlic, stirring often for another 4 minutes. The mushrooms should release their juices and shrink slightly while the garlic turns fragrant but not browned.
✨ Tip: This step builds the flavor foundation for your Pumpkin Wild Rice Soup—don’t rush it!
Step 2: Build the Soup Base
- Pour in the vegetable broth and stir to deglaze the bottom of the pot, scraping up any flavorful bits left from the veggies.
- Stir in the pumpkin purée (this is where the magic begins!), the wild rice, and add the fresh sage and bay leaf.
- Give it all a good stir so the ingredients are evenly combined.
- Bring the soup to a gentle simmer, then cover with a lid and reduce the heat to medium-low.
This simmering stage is where the rice softens and soaks up all the flavors. Plan for about 30 minutes, but check along the way—wild rice can be stubborn and sometimes needs a few extra minutes.
Step 3: Add Creaminess and Protein
- Once the rice is tender, carefully remove the bay leaf and sage sprig and discard them.
- Stir in the coconut milk for creaminess, followed by the chickpeas for protein and texture.
- Add the chopped kale and stir until it wilts down into the soup.
The coconut milk brings a silky finish, while the chickpeas and kale make this soup feel like a complete meal in one bowl.
Step 4: Season to Perfection
- Taste the soup and season with sea salt and freshly ground black pepper to your liking.
- Want an extra pumpkin-forward flavor? Stir in an additional half cup of pumpkin purée at this point—it will make your Pumpkin Wild Rice Soup thicker and richer.
Step 5: Serve and Enjoy
- Ladle the soup into bowls, topping with fresh herbs, cracked pepper, or even a sprinkle of pumpkin seeds for crunch.
- Serve with a crusty piece of bread or, for a full fall-inspired meal, pair it with my Butternut Squash Kale and White Bean Soup as part of a hearty soup night.
✨ Family Tip: My kids love this soup with a slice of buttered cornbread on the side—it turns dinner into a true fall feast.
Instant Pot Method (Quick & Hands-Off)
- Add the carrots, celery, onion, mushrooms, garlic, broth, pumpkin purée, wild rice, sage, and bay leaf into your Instant Pot.
- Cook on high pressure for 25 minutes, then let the pressure release naturally for 10 minutes.
- Remove the sage and bay leaf, stir in the coconut milk, chickpeas, and kale, then season to taste.
This shortcut version gives you all the cozy flavors of stovetop Pumpkin Wild Rice Soup in less time—perfect for busy weeknights.
Tips and Tricks for Perfect Pumpkin Wild Rice Soup
- Don’t rush the rice – Wild rice takes its sweet time. Let it cook fully so it’s fluffy, not chewy.
- Pumpkin boost – If you love pumpkin, stir in an extra half cup for more richness.
- Storage hack – Soup thickens as it sits. Just add a splash of broth or water when reheating.
- Kid-friendly tip – My little ones pick out kale (because of course they do). I sometimes chop it extra fine so it “disappears” into the soup.
Storage Pumpkin Wild Rice Soup
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Freeze in portions for up to 2 months. Thaw overnight and reheat gently with extra broth.
FAQs
Can I use fresh pumpkin instead of canned?
Yes! Roast, purée, and use in place of canned for a fresher flavor.
What if I don’t like coconut milk?
Swap with cashew cream or regular cream if dairy is okay for you.
Can I make it ahead of time?
Absolutely. This soup tastes even better the next day.
Conclusion
This Pumpkin Wild Rice Soup is everything fall should taste like—warm, nourishing, and a little bit magical. Whether you’re feeding a crowd or just looking for a cozy dinner after a long day, this soup has your back.
If you loved this recipe, you might also enjoy my Stuffed Pepper Soup or Hearty Lentil and Potato Soup.
Now grab that pot and let’s make your kitchen smell like fall! 🍂
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Pumpkin Wild Rice Soup – 5 Reasons It’s the Best Cozy Dinner
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 6 to 8 servings
- Category: Soup
- Method: Stovetop, Instant Pot
- Cuisine: American
- Diet: Vegan
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.
Ingredients
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
Instructions
1. 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.
2. Add the mushrooms and garlic and sauté, stirring occasionally, for 4 minutes.
3. Add the vegetable broth, pumpkin purée, wild rice, sage, and bay leaf. Stir to combine.
4. Continue cooking until the soup reaches a simmer. Cover, reduce heat to medium-low, and cook for 30 minutes or until the rice is tender, stirring occasionally.
5. Remove and discard the bay leaf and sage.
6. Add the coconut milk, chickpeas, and kale. Stir to combine.
7. Taste and season with salt and pepper as needed. Add more pumpkin purée if desired.
8. Serve warm and enjoy!
Notes
To make this in the Instant Pot: Combine carrots, celery, onion, mushrooms, garlic, broth, pumpkin purée, wild rice, and bay leaf. Cook on high pressure for 25 minutes.
Let pressure naturally release for 10 minutes, then quick release remaining pressure.
Discard sage and bay leaf, stir in coconut milk, chickpeas, and kale. Season to taste.
