Description
Pumpkin Wild Rice Soup is the ultimate comfort food for chilly days, combining rich pumpkin flavor with hearty wild rice and nourishing vegetables. This creamy, nutritious soup is incredibly easy to prepare on the stovetop or in an Instant Pot, making it perfect for cozy dinners, meal prep, or a quick weeknight meal. With its fragrant blend of spices and wholesome ingredients like chickpeas and kale, this dish is not only delicious but also versatile—perfect for customization. Serve it alongside crusty bread or a fresh salad for a complete and satisfying meal that warms both body and soul.
Ingredients
Scale
- 1 tablespoon olive oil
- 2 large carrots, diced
- 2 ribs celery, diced
- 1 medium white onion, diced
- 8 ounces baby bella mushrooms, diced
- 4 cloves garlic, minced
- 4 cups vegetable broth
- 1 cup pumpkin purée
- 1 cup uncooked wild rice, rinsed and drained
- 1 sprig fresh sage
- 1 bay leaf
- 1 (15-ounce) can coconut milk
- 1 (15-ounce) can chickpeas, rinsed and drained
- 2 large handfuls fresh kale, finely chopped with tough stems removed
Instructions
- In a large stockpot, heat olive oil over medium-high heat. Add diced carrots, celery, and onion; sauté for 5 minutes until softened. Stir in mushrooms and garlic; cook for another 4 minutes.
- Pour in vegetable broth, pumpkin purée, and wild rice; add sage and bay leaf. Bring to a simmer, cover, reduce heat to medium-low, and cook for about 30 minutes until rice is tender.
- Remove bay leaf and sage. Stir in coconut milk, chickpeas, and chopped kale. Season with salt and pepper to taste.
- Serve warm in bowls.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Soup
- Method: Stovetop/Instant Pot
- Cuisine: American
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 248
- Sugar: 4g
- Sodium: 650mg
- Fat: 9g
- Saturated Fat: 5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 7g
- Protein: 6g
- Cholesterol: 0mg