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Pumpkin Wild Rice Soup – Cozy, Creamy & Perfect for Fall

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.
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Prep Time 15 minutes
Cook Time 55 minutes
Total Time 1 hour 10 minutes
Servings: 8 servings
Ingredients Equipment Method Notes

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

Equipment

  • Large soup pot or Dutch oven
  • Cutting board
  • Knife
  • Wooden spoon
  • Measuring spoons & cups
  • Ladle
  • Small bowl (for rinsing chickpeas)

Method
 

Step 1 — Sauté the aromatics
  1. Heat olive oil in a large pot over medium heat.
  2. Add onion, carrots, and celery.
  3. Cook 6–8 minutes until softened.
  4. Add garlic and cook 1 more minute.
Step 2 — Add mushrooms
  1. Stir in sliced baby bella mushrooms.
  2. Cook 5 minutes until they release moisture and begin to brown.
Step 3 — Add pumpkin & rice
  1. Stir in pumpkin purée and wild rice until fully combined with vegetables.
Step 4 — Add broth & seasonings
  1. Pour in vegetable broth.
  2. Add bay leaf and fresh sage.
  3. Season with salt and pepper.
  4. Stir everything together.
Step 5 — Simmer
  1. Bring soup to a gentle boil.
  2. Reduce heat to low.
  3. Cover and simmer 45–55 minutes, or until wild rice is tender and slightly opened.
Step 6 — Add coconut milk & chickpeas
  1. Stir in coconut milk and chickpeas.
  2. Simmer 5 minutes to warm through.
Step 7 — Add kale
  1. Stir in chopped kale and cook 2–3 minutes, just until wilted.
Step 8 — Final adjustments
  1. Remove the sage and bay leaf.
  2. Taste and adjust salt, pepper, and creaminess as desired.
Step 9 — Serve warm
  1. Ladle soup into bowls and enjoy its creamy, earthy, autumn comfort.

Notes

🧊 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.