🎉 Introduction
If you’re searching for the ultimate cozy fall soup—one that’s warm, nourishing, creamy, comforting, and beautifully earthy—this Pumpkin Wild Rice Soup is exactly what you need. It’s packed with autumn flavors like pumpkin, sage, mushrooms, carrots, kale, garlic, and wild rice, creating a rustic, hearty soup that feels like wrapping yourself in a warm blanket.
The combination of pumpkin purée and coconut milk creates an ultra-creamy, velvety base without using dairy, while wild rice adds nutty flavor and wholesome texture. The chickpeas offer protein, the mushrooms add richness and umami, the vegetables bring sweetness and depth, and the fresh sage ties everything together with warm herbal aroma.
This soup is naturally dairy-free, deeply nourishing, and absolutely perfect for cold evenings, meal prep, family dinners, or festive fall gatherings. Every spoonful tastes like autumn comfort—warm, earthy, silky, and satisfying.
🧰 Equipment Needed
- Large soup pot or Dutch oven
- Cutting board
- Knife
- Wooden spoon
- Measuring spoons & cups
- Ladle
- Small bowl (for rinsing chickpeas)
🛒 Ingredients
Vegetables
- 8 oz baby bella mushrooms, sliced
- 2 large carrots, diced
- 2 celery ribs, chopped
- 4 garlic cloves, minced
- 1 medium white onion, chopped
- 2 large handfuls fresh kale, chopped
- 1 cup pumpkin purée
- 1 (15-oz) can chickpeas, drained and rinsed
- 1 bay leaf
- 1 fresh sage sprig
Broth
- 4 cups vegetable broth
Creaminess
- 1 (15-oz) can coconut milk
Grains
- 1 cup wild rice
Seasonings
- Sea salt, to taste
- Freshly ground black pepper, to taste
Oil
- 1 tbsp olive oil
👩🍳 Directions
Step 1 — Sauté the aromatics
Heat olive oil in a large pot over medium heat.
Add onion, carrots, and celery.
Cook 6–8 minutes until softened.
Add garlic and cook 1 more minute.
Step 2 — Add mushrooms
Stir in sliced baby bella mushrooms.
Cook 5 minutes until they release moisture and begin to brown.
Step 3 — Add pumpkin & rice
Stir in pumpkin purée and wild rice until fully combined with vegetables.
Step 4 — Add broth & seasonings
Pour in vegetable broth.
Add bay leaf and fresh sage.
Season with salt and pepper.
Stir everything together.
Step 5 — Simmer
Bring soup to a gentle boil.
Reduce heat to low.
Cover and simmer 45–55 minutes, or until wild rice is tender and slightly opened.
Step 6 — Add coconut milk & chickpeas
Stir in coconut milk and chickpeas.
Simmer 5 minutes to warm through.
Step 7 — Add kale
Stir in chopped kale and cook 2–3 minutes, just until wilted.
Step 8 — Final adjustments
Remove the sage and bay leaf.
Taste and adjust salt, pepper, and creaminess as desired.
Step 9 — Serve warm
Ladle soup into bowls and enjoy its creamy, earthy, autumn comfort.
🍽️ Servings & Timing
- Servings: 6–8
- Prep Time: 15 minutes
- Cook Time: 55 minutes
- Total Time: 1 hour 10 minutes
🧊 Storage & Reheating
Refrigerator
- Store 4–5 days
- Soup will thicken—add water or broth when reheating
Freezer
- Freezes beautifully for up to 3 months
Reheating
- Warm gently over low heat
- Add broth if consistency becomes too thick
🥄 Variations
1. Protein Boost
Add cooked chicken or turkey.
2. Extra Creamy
Mix in ½ cup cashew cream or coconut cream.
3. Spicy Version
Add red pepper flakes or cayenne.
4. Herb-Rich
Add rosemary and thyme along with sage.
5. Harvest Vegetable Add-Ins
Butternut squash, sweet potatoes, or parsnips.
6. Mushroom Lovers
Use a variety like shiitake, oyster, or portobello.
7. Low-Carb
Replace wild rice with cauliflower rice (add at the end).
8. Tomato-Pumpkin Fusion
Add ½ cup tomato purée for brightness.
9. Gluten-Free
Naturally gluten-free—no changes needed.
10. Blended Version
Blend half the soup for a thicker, velvety texture.
❓ 10 FAQs
1. Can I use brown rice instead of wild rice?
Yes, but adjust cooking time to 40–45 minutes.
2. Can I use light coconut milk?
Yes—soup will be less creamy but still delicious.
3. Does this recipe freeze well?
Yes—it reheats beautifully.
4. Can I add beans besides chickpeas?
White beans work great.
5. Can I skip mushrooms?
Yes—add extra carrots or squash.
6. Can I use fresh pumpkin?
Yes—roast and purée it first.
7. How do I make it thicker?
Blend part of the soup or mash some vegetables.
8. What if the rice isn’t soft enough?
Simmer longer—wild rice varies.
9. Can I use spinach instead of kale?
Yes—add just before serving so it doesn’t overcook.
10. How do I make it richer?
Stir in extra coconut cream or cashew cream.
🏁 Conclusion
This Pumpkin Wild Rice Soup is everything you love about fall—earthy, warm, cozy, creamy, and deeply nourishing. With mushrooms, kale, carrots, celery, chickpeas, pumpkin, and wild rice in a velvety coconut milk broth, it delivers rich comfort and satisfying texture in every bowl.
It’s wholesome, hearty, vegan-friendly, and perfect for chilly evenings or meal prep. Whether you’re cooking for family, entertaining guests, or simply craving a bowl of autumn warmth, this soup brings the magic of the season straight to your table.
Pumpkin Wild Rice Soup – Cozy, Creamy & Perfect for Fall
Ingredients
Equipment
Method
- Heat olive oil in a large pot over medium heat.
- Add onion, carrots, and celery.
- Cook 6–8 minutes until softened.
- Add garlic and cook 1 more minute.
- Stir in sliced baby bella mushrooms.
- Cook 5 minutes until they release moisture and begin to brown.
- Stir in pumpkin purée and wild rice until fully combined with vegetables.
- Pour in vegetable broth.
- Add bay leaf and fresh sage.
- Season with salt and pepper.
- Stir everything together.
- Bring soup to a gentle boil.
- Reduce heat to low.
- Cover and simmer 45–55 minutes, or until wild rice is tender and slightly opened.
- Stir in coconut milk and chickpeas.
- Simmer 5 minutes to warm through.
- Stir in chopped kale and cook 2–3 minutes, just until wilted.
- Remove the sage and bay leaf.
- Taste and adjust salt, pepper, and creaminess as desired.
- Ladle soup into bowls and enjoy its creamy, earthy, autumn comfort.
Notes
Refrigerator Store 4–5 days Soup will thicken—add water or broth when reheating Freezer Freezes beautifully for up to 3 months Reheating Warm gently over low heat Add broth if consistency becomes too thick 🥄 Variations
1. Protein Boost Add cooked chicken or turkey. 2. Extra Creamy Mix in ½ cup cashew cream or coconut cream. 3. Spicy Version Add red pepper flakes or cayenne. 4. Herb-Rich Add rosemary and thyme along with sage. 5. Harvest Vegetable Add-Ins Butternut squash, sweet potatoes, or parsnips. 6. Mushroom Lovers Use a variety like shiitake, oyster, or portobello. 7. Low-Carb Replace wild rice with cauliflower rice (add at the end). 8. Tomato-Pumpkin Fusion Add ½ cup tomato purée for brightness. 9. Gluten-Free Naturally gluten-free—no changes needed. 10. Blended Version Blend half the soup for a thicker, velvety texture. ❓ 10 FAQs
1. Can I use brown rice instead of wild rice? Yes, but adjust cooking time to 40–45 minutes. 2. Can I use light coconut milk? Yes—soup will be less creamy but still delicious. 3. Does this recipe freeze well? Yes—it reheats beautifully. 4. Can I add beans besides chickpeas? White beans work great. 5. Can I skip mushrooms? Yes—add extra carrots or squash. 6. Can I use fresh pumpkin? Yes—roast and purée it first. 7. How do I make it thicker? Blend part of the soup or mash some vegetables. 8. What if the rice isn’t soft enough? Simmer longer—wild rice varies. 9. Can I use spinach instead of kale? Yes—add just before serving so it doesn’t overcook. 10. How do I make it richer? Stir in extra coconut cream or cashew cream. 🏁 Conclusion This Pumpkin Wild Rice Soup is everything you love about fall—earthy, warm, cozy, creamy, and deeply nourishing. With mushrooms, kale, carrots, celery, chickpeas, pumpkin, and wild rice in a velvety coconut milk broth, it delivers rich comfort and satisfying texture in every bowl. It’s wholesome, hearty, vegan-friendly, and perfect for chilly evenings or meal prep. Whether you’re cooking for family, entertaining guests, or simply craving a bowl of autumn warmth, this soup brings the magic of the season straight to your table.
