Pumpkin Wild Rice Soup (Print-Friendly Format)
Savory pumpkin and wild rice combine with chickpeas and kale for a wholesome, autumn-inspired bowl.
# Ingredients You’ll Need:
→ Vegetables and Aromatics
01 -
2 large carrots, diced
02 -
2 ribs celery, diced
03 -
1 medium white onion, diced
04 -
8 ounces (225 g) baby bella mushrooms, diced
05 -
4 cloves garlic, minced
06 -
2 large handfuls (about 80 g) fresh kale, finely chopped with tough stems removed
→ Base and Proteins
07 -
1 tablespoon (15 ml) olive oil
08 -
4 cups (950 ml) vegetable broth
09 -
1 cup (240 g) pumpkin purée
10 -
1 cup (170 g) uncooked wild rice, rinsed and drained
11 -
1 (400 ml) can coconut milk
12 -
1 (400 g) can chickpeas, rinsed and drained
→ Herbs and Seasonings
13 -
1 sprig fresh sage
14 -
1 bay leaf
15 -
fine sea salt, to taste
16 -
freshly-ground black pepper, to taste
# How to Make It:
01 -
Heat olive oil in a large stockpot over medium-high heat. Add diced carrots, celery, and onion. Sauté for 5 minutes, stirring occasionally.
02 -
Incorporate diced mushrooms and minced garlic. Continue sautéing for another 4 minutes, stirring occasionally until vegetables are softened.
03 -
Pour in vegetable broth, pumpkin purée, rinsed wild rice, fresh sage, and bay leaf. Stir to combine, bring to a simmer, then cover. Reduce heat to medium-low and cook gently for 30 minutes, stirring occasionally to prevent sticking, until rice is tender.
04 -
Remove and discard bay leaf and sage sprig. Add coconut milk, drained chickpeas, and chopped kale. Stir well and cook for 3–5 minutes until kale wilts. Season with fine sea salt and freshly-ground black pepper to taste. Add more pumpkin purée if a thicker texture is desired.
05 -
Ladle soup into bowls and serve warm.
# Extra Tips:
01 -
For a creamier consistency, use an immersion blender to partially blend the soup before adding coconut milk and kale.
02 -
Substitute baby bella mushrooms with cremini or white button mushrooms if needed.
03 -
Instant Pot variation: Place carrots, celery, onion, mushrooms, garlic, broth, pumpkin purée, wild rice, and bay leaf in the Instant Pot. Cook on high pressure for 25 minutes, allow 10 minutes natural release, then manually release the remaining pressure. Finish as in stovetop method.