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Pumpkin wild rice soup is that comforting bowl you crave on chilly nights. Creamy coconut milk blends with earthy pumpkin and wild rice to create a filling meal you can make either on the stovetop or in the Instant Pot. Hearty chickpeas and tender kale mean this is a plant-based dinner that never leaves anyone hungry.
I first simmered this during a cold fall Sunday when I craved something nourishing yet different from my usual veggie soup. The wild rice and pumpkin combo was so warming it quickly became a favorite comfort dinner for my family.
Ingredients
- Olive oil: adds a rich base and helps soften the vegetables
- Carrots: bring sweetness and color look for firm, bright orange carrots
- Celery: gives depth and aroma seek fresh crisp ribs for best flavor
- White onion: boosts the savory taste always choose heavy onions without sprouting
- Baby bella mushrooms: add umami clean mushrooms with a damp towel before dicing
- Garlic: provides a fragrant punch use fresh minced garlic for best results
- Vegetable broth: forms the soup’s main body opt for low sodium to control salt
- Pumpkin puree: offers creamy texture and color choose pure pumpkin not pie mix
- Wild rice: offers nutty chew rinse well to remove excess starch
- Fresh sage: infuses the broth with woodsy flavor use a whole sprig then remove
- Bay leaf: gives mellow herbal notes
- Coconut milk: makes the soup creamy stick with unsweetened full fat for richness
- Chickpeas: add protein and heartiness rinse canned chickpeas well before using
- Fresh kale: boosts nutrition and color remove tough stems and finely chop
- Fine sea salt and black pepper: balance the flavors season to taste at the end
Instructions
- Sauté the Base Vegetables:
- Heat olive oil in a large stockpot over medium high heat. Add diced carrots, celery, and onion. Stir the vegetables every minute or two cooking for five minutes until softened and just beginning to look golden. This step concentrates sweet and savory flavors as your soup’s background.
- Add Mushrooms and Garlic:
- Stir in diced mushrooms and minced garlic. Keep sautéing for four more minutes until the mushrooms darken and release juices. Garlic should smell fragrant but not browned. This deepens the umami and preps the soup for simmering.
- Simmer the Broth and Rice:
- Add vegetable broth, pumpkin puree, wild rice, the fresh sage sprig, and a bay leaf. Stir well to distribute everything evenly. Bring the pot to a strong simmer then reduce heat to medium low and cover. Let it cook gently for thirty minutes or until the wild rice is tender. Stir occasionally making sure wild rice does not stick to the bottom. This is when your kitchen fills with that classic fall aroma.
- Finish with Coconut Milk Kale and Chickpeas:
- Fish out and discard the bay leaf and sage. Pour in the coconut milk and add drained chickpeas and finely chopped kale. Stir to blend. Let it heat through until the kale is wilted and bright green. Taste and add fine sea salt and freshly ground black pepper until it tastes perfect to you. If you want a richer pumpkin flavor stir in a little more pumpkin puree now.
- Serve and Enjoy:
- Ladle soup into large bowls while it is hot. Enjoy it as is or with your favorite bread.
Every time I use wild rice in this soup I am reminded of my grandmother’s stories about the lakes in Minnesota where wild rice is harvested. Its nutty bite adds so much spirit to the bowl. My family always looks forward to the aromatic hit of fresh sage every time I lift the pot’s lid.
Storage Tips
This soup stores well in airtight containers for up to five days in the fridge. The flavors actually meld and deepen as it sits which I love for meal prep. Reheat gently on the stove or microwave adding a splash of broth if it thickens up.
Ingredient Substitutions
Swap butternut squash puree if you are out of pumpkin. Baby spinach or Swiss chard can stand in for kale. Cannellini beans work if chickpeas are not available. No fresh sage Try dried sage use about one third the amount.
Serving Suggestions
Serve with thick slices of crusty bread for dunking. Top each bowl with roasted pumpkin seeds for crunch. Pair with a simple kale apple salad for a nourishing meal.
Cultural and Historical Context
Wild rice is special in Native American culinary tradition especially in the upper Midwest. Pumpkin blends perfectly here because it was also a historic staple in Indigenous and early American diets. This mashup celebrates hearty autumn flavors and plant based cooking.
Seasonal Adaptations
Add a handful of diced sweet potatoes for winter comfort. Stir in frozen peas for a pop of sweetness during spring. Top with chopped fresh herbs like parsley or chives in summer.
Success Stories
This soup got five stars from my picky eaters who declared it better than restaurant takeout. Friends have doubled the recipe for freezer stash dinners that keep them warm all season. One reader said her husband went back for thirds because it was so hearty and rich.
Freezer Meal Conversion
Cool leftovers completely before transferring to freezer safe containers. Freeze for up to three months. Thaw in the refrigerator overnight or gently reheat straight from frozen with extra broth added as needed.
Pumpkin wild rice soup will warm your kitchen and your soul. Make a big batch and enjoy plant based comfort all week long.
Common Recipe Questions
- → What gives this soup its creamy texture?
Coconut milk is added near the end of cooking, providing a creamy texture without dairy.
- → Can I use brown rice instead of wild rice?
Brown rice may be substituted, but it may require a longer cooking time than wild rice.
- → Is this soup suitable for meal prepping?
Yes, the soup stores well in the fridge for up to four days and reheats well for future meals.
- → Can the kale be swapped for another green?
Absolutely, spinach or Swiss chard are great alternatives to kale and cook quickly in the hot soup.
- → How do I make it in the Instant Pot?
Add all ingredients except coconut milk, chickpeas, and kale, cook on high pressure for 25 minutes, then finish by stirring in the remaining ingredients.
- → What enhances the flavor of this soup?
Fresh herbs like sage and quality vegetable broth provide depth, while salt and pepper round out the taste.