This vegan pumpkin wild rice soup has been my autumn anchor for years, a simple pot of warmth that always brings the family to the table. I first developed this version on a damp October afternoon when the farmers' market boxes were full of winter squash and I wanted something that felt both rustic and refined. The combination of chewy wild rice and silky pumpkin puree creates a comforting contrast in texture, while thyme and sage give the broth a savory, woodsy depth that feels like home.

I remember the first time I served it to a skeptical friend who claimed to dislike pumpkin soups — she finished two bowls and asked for the recipe on the spot. The secret is balance: robust vegetable base, the nutty chew of wild rice, a touch of olive oil for mouthfeel, and optional coconut milk for a creamy finish that still keeps the bowl vegan. It reheats brilliantly and travels well, making it ideal for midweek dinners, potlucks, or a quiet night in with a crusty slice of bread.

Ingredients

• Wild rice (1 cup): Rinse and choose whole-kernel wild rice labeled as long-grain for the best bite; it adds a nutty flavor and chewy texture that stands up to the pumpkin’s creaminess.
• Pumpkin puree (1 can, 15 oz): Use 100% pumpkin puree rather than pumpkin pie filling for a savory base; I like Libby's or store-brand pure pumpkin for consistent texture.
• Onion (1 medium, diced): A yellow onion provides a mildly sweet base; sweat it gently in olive oil to release sugars without browning too quickly.
• Carrots (2, diced): Add sweetness and color; cut small so they cook evenly with the rice.
• Celery (2 stalks, diced): Builds savory depth and classic mirepoix balance.
• Garlic (3 cloves, minced): Add toward the end of the sauté step to prevent bitterness and preserve aromatic qualities.
• Vegetable broth (6 cups): Choose a low-sodium brand if you want tighter control over seasoning; some brands infuse extra herbs that complement the thyme and sage.
• Thyme (1 teaspoon) and Sage (1 teaspoon): Dried herbs work well here; use fresh if you have it and increase quantities by about threefold.
• Olive oil (2 tablespoons): For sautéing the vegetables; mild extra-virgin works well for flavor.
• Coconut milk (1 cup, optional): Full-fat canned coconut milk adds richness without dairy. Use light coconut milk if you prefer fewer calories but a thinner mouthfeel.
• Salt and black pepper: Adjust to taste at the end; a final squeeze of lemon juice is optional to lift the flavors.

Instructions

Prepare the aromatics: Heat 2 tablespoons of olive oil in a large, heavy-bottomed pot over medium heat. Add the diced onion, carrots, and celery and sweat gently until softened and translucent, about 5 to 7 minutes. Stir occasionally to prevent browning; you want gentle caramelization for sweetness, not dark color. Add garlic: Stir in the minced garlic and cook for about 30 to 60 seconds until fragrant. Garlic cooks quickly — remove from heat if it begins to brown to avoid bitterness. Combine rice and pumpkin: Add the rinsed wild rice and the entire can of pumpkin puree to the pot. Stir to coat the rice with the aromatics; this helps the rice pick up flavor before the liquid is added. Add broth and herbs: Pour in 6 cups of vegetable broth and stir in 1 teaspoon each of thyme and sage. Increase heat and bring the mixture to a vigorous boil so the rice begins absorbing liquid evenly. Simmer gently: Once boiling, reduce heat to low, cover the pot, and simmer for about 45 minutes, or until the wild rice is tender and has opened up slightly. Check at the 35-minute mark and give it a stir; if the rice is still firm, continue simmering until done. Add a splash of broth or water if it gets too thick while cooking. Finish and season: If using, stir in 1 cup of canned coconut milk and warm through without boiling aggressively. Taste and season with salt and freshly ground black pepper. For a bright finish, a teaspoon of lemon juice can balance the sweetness of pumpkin. Serve hot: Ladle into warmed bowls and garnish with chopped fresh sage, toasted pumpkin seeds, or a drizzle of extra-virgin olive oil. Serve with crusty bread or a simple green salad.

Storage Tips

Cool the soup to room temperature (no more than two hours outside the fridge) and transfer to airtight containers. Refrigerate for up to 4 days. For freezing, portion into meal-sized containers leaving a little headspace for expansion and freeze for up to three months. Thaw overnight in the refrigerator and reheat gently on the stovetop over low heat, stirring occasionally. If the soup has thickened in the freezer, add warm broth to reach your preferred consistency. Reheat only once for best texture and safety.

Ingredient Substitutions

If you can’t find wild rice, substitute with a mix of brown rice and short-grain wild rice blend; adjust cooking time as brown rice cooks faster. For a nut-free creamy finish, use unsweetened oat milk instead of coconut milk — it’s lighter but still gives silkiness. Swap sage and thyme for a teaspoon of smoked paprika and a bay leaf for a slightly smokier profile. Use low-sodium vegetable broth to control salt, or make a quick stock from onion scraps and carrot peels for a fresher base.

Serving Suggestions

Serve the soup with toasted sourdough, a warm biscuit, or a crisp green salad dressed with lemon vinaigrette to cut through the richness. For a heartier meal, add roasted chickpeas on top for protein and crunch, or serve alongside roasted Brussels sprouts and a grain salad. Garnish ideas include toasted pepitas, a drizzle of chili oil for heat, or finely chopped parsley for a bright, herbaceous finish.

Cultural Background

While pumpkin soups show up across many culinary traditions, this bowl owes more to North American fall cooking where pumpkin and wild rice are regional staples. Wild rice, which is native to parts of North America, has a nutty flavor and chewy texture that complements the smooth, sweet pumpkin. The herb pairing of sage and thyme leans toward classic autumn profiles found in traditional harvest dishes and holiday spreads.

Seasonal Adaptations

In colder months, increase the quantity of warming spices like ground coriander or a pinch of nutmeg for depth. In spring or summer, skip the coconut milk and add lemon zest and a handful of chopped fresh herbs to brighten. For holiday occasions, mix in roasted chestnuts or top with a sprinkle of toasted walnuts for added texture and festive flavor.

Meal Prep Tips

Make a double batch and portion into 2-cup servings for easy lunches. Store in stackable, freezer-safe containers and label with dates. Reheat on the stovetop with a splash of broth, and add a handful of spinach during reheating for extra greens. To speed evening meals, sauté the aromatics the night before and refrigerate separately; in the morning combine with rice, pumpkin, and broth to simmer home-ready soup by dinner.

This soup is the kind of dish that invites experimentation and grows on you over time. Share it with friends, freeze portions for busy weeks, and make it your own by playing with herbs, garnishes, and finishing touches. It’s a reliably comforting bowl that tastes like home no matter the season.