Nourishing Pumpkin Wild Rice Soup (Vegan)
Loaded with veggies and herbs, this Nourishing Pumpkin Wild Rice Soup is perfect for keeping you warm and full on chilly Fall days!
Servings: 6
Equipment
Ingredients
- ⅔ cup (107 g) wild rice
- 2 tablespoons olive oil
- ½ large yellow onion
- 3 chopped carrots about 1 ½ cups
- 3 stalks chopped celery about 1 ½ cups
- 4 cloves minced garlic
- 1 cup (245 g) pumpkin puree
- 5 cups (1183 ml) vegetable broth divided
- 2 sprigs fresh thyme
- 1 bay leaf
- ½ teaspoon kosher salt
- 1 teaspoon black pepper
- 1 teaspoon dried thyme
- 15 ounce (425 g) can of rinsed and drained cannellini beans
- 1 cup (237 ml) coconut milk or dairy-free milk of choice
- 1 ½ cup (210 g) frozen butternut squash or freshly diced/cubed
Instructions
- Rinse the wild rice and place it in a cup or jar with water covering it to let it soak while you prepare the other ingredients.2/3 cup wild rice
- Heat the olive oil in a pot over medium heat. Once hot, add the onion and carrots. Saute for 2-3 minutes, then add the celery and saute for an additional 2 minutes. Add the garlic and stir until fragrant.2 tablespoons olive oil, 1/2 large yellow onion, 3 chopped carrots, 3 stalks chopped celery, 4 cloves minced garlic
- Add the pumpkin puree and 4 cups of the vegetable broth. Drain the wild rice and add it to the pot along with the sprigs of thyme and bay leaf. Give a stir and bring the liquid to a boil, then reduce the heat to a simmer and cover the pot.1 cup pumpkin puree, 2 sprigs fresh thyme, 1 bay leaf, 4 cups vegetable broth
- Allow the soup to simmer for 30 minutes. Remove the lid and carefully take out the thyme and bay leaf. Stir in the remaining broth along with the salt, pepper, thyme, beans, milk and squash. Cover the pot again and simmer for an additional 20 minutes, or until the rice is tender. Add salt and pepper to taste and a little more broth or milk if you’d like a thinner soup. Garnish with fresh thyme leaves and enjoy!1/2 teaspoon kosher salt, 1 teaspoon black pepper, 1 teaspoon dried thyme, 15 ounce can of rinsed and drained cannellini beans, 1 cup coconut milk or dairy-free milk of choice, 1 ½ cup frozen butternut squash or freshly diced/cubed, 1 cups vegetable broth
Nutrition
Serving: 1 serving | Calories: 323 kcal | Carbohydrates: 45 g | Protein: 10 g | Fat: 13 g | Saturated Fat: 8 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 4 g | Sodium: 1028 mg | Potassium: 867 mg | Fiber: 8 g | Sugar: 7 g
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