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Simple Vegan Pumpkin Rice Soup

Easy Simple Vegan Pumpkin Rice Soup for Cozy Autumn Nights

This Simple Vegan Pumpkin Rice Soup is a nourishing, hearty dish perfect for autumn evenings.
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Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 can Canned Pumpkin Puree Use plain, not pie filling for best results.
  • 4 cups Vegetable Broth Opt for low-sodium.
For the Protein & Texture
  • 1 cup Wild Rice Ensure it’s cooked thoroughly.
  • 1 can Cannellini Beans Rinse well.
  • 2 cups Frozen Butternut Squash Enhances flavor when added late.
For the Flavor
  • 2 tablespoons Olive Oil For sautéing.
  • 1 medium Onion Diced.
  • 1-2 medium Carrots Chopped.
  • 1-2 stalks Celery Diced.
  • 2 cloves Garlic Minced.
  • 1 teaspoon Thyme
  • 1 leaf Bay Leaf Discard before serving.
For Creaminess
  • 1 cup Coconut Milk Stir in at the end.

Equipment

  • Large pot

Method
 

Base Preparation
  1. Rinse wild rice under cold water and soak for at least 30 minutes.
  2. In a large pot, heat olive oil and sauté diced onion and carrots until lightly golden.
  3. Add diced celery and sauté for another 2 minutes.
  4. Add minced garlic and sauté until fragrant.
  5. Stir in pumpkin puree and add vegetable broth and drained wild rice, thyme, and bay leaf.
  6. Bring to a boil, then reduce heat and simmer for 30 minutes.
  7. Remove thyme and bay leaf, stir in remaining ingredients, including coconut milk.
  8. Simmer for another 20 minutes until everything is tender.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 60gProtein: 12gFat: 9gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 450mgPotassium: 800mgFiber: 10gSugar: 6gVitamin A: 18000IUVitamin C: 15mgCalcium: 60mgIron: 3mg

Notes

This soup can be customized by using different beans or adding fresh pumpkin.

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