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–+ servings
A bowl of soup with bread and spinach.
4.34 from 3 votes

Creamy Pumpkin Wild Rice Soup

This creamy pumpkin wild rice soup is an easy one-pot meal that uses rich pumpkin puree, wild rice, and other cozy fall flavors.
Prep 15 minutes
Cook 1 hour 15 minutes
Total 1 hour 30 minutes
Fat 6
Carbs 54
Protein 15
Yield 8

Ingredients

  • 2 tablespoons olive oil
  • 1 large yellow onion diced
  • 2 teaspoons sea salt separated
  • 7 cloves garlic minced
  • 3 celery stalks diced
  • ⅓ cup dry white wine we used chenin blanc
  • 1 cup wild rice
  • 8 cups vegetable broth separated
  • 1 bunch fresh thyme tied with cooking twine
  • ½ teaspoon freshly cracked pepper
  • 30 oz. pumpkin puree
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground paprika
  • 30 oz. white northern beans liquid included
  • 4 cups chopped kale packed
  • ⅓ cup pepitas salted and roasted

Instructions

  • Heat the olive oil in a 7-8-qt. pot over medium heat.
  • When the olive oil is fragrant, add the onion to the pot and season with ½ teaspoon of salt. Saute the onion for 8-10 minutes or until translucent.
  • Add the garlic and celery and saute for an additional 2-3 minutes.
    A pot full of onions and spices with a wooden spoon.
  • Deglaze the pan with white wine and scrape any brown bits from the bottom of the pot.
  • Add the wild rice to the pot and toss with the other ingredients. Toast the wild rice for 3-4 minutes and then add in 5 cups of the vegetable broth. Bring to a boil.
    Black rice in a pot with a wooden spoon.
  • Add the remaining salt, fresh thyme, and pepper. Cover and turn the heat to simmer. Cook for 40 minutes, stirring periodically.
    A pot of soup with a spoon and a sprig of thyme.
  • After 40 minutes, check to ensure the wild rice has begun to pop or is al dente (it will continue to cook). If the wild rice is still very crunchy, simmer for another 15 minutes.
  • Remove the bundle of thyme. Add the pumpkin, coriander, cumin, paprika, white beans, and the remaining water to the pot and stir to combine. Bring to a simmer and cook for 15-20 minutes or until the rice reaches the desired consistency.*If you want the soup to be thinner, add 1-3 cups of water until it reaches the desired consistency.
    A pot of soup with a spoon in it.
  • Stir in the kale and cover. Let the kale cook down for 5 minutes.
    A pot full of soup with a spoon in it.
  • Top the soup with roasted pepitas and serve.
    A bowl of soup with bread and spinach.

Tips & Notes

  • Be sure to use fresh wild rice. If you use older wild rice, it will take more time (and possibly more water) for the wild rice to pop.
  • Option to leave out the kale.
  • For spice, add ¼ teaspoon of red pepper flakes or ⅛ teaspoon of cayenne pepper.
    Add any additional salt that is desired.

Watch it

Nutrition Facts

Calories: 322kcal | Carbohydrates: 54g | Protein: 15g | Fat: 6g | Fiber: 13g | Sugar: 6g