Pumpkin Wild Rice Soup
This Pumpkin Wild Rice Soup is creamy, hearty, and full of comforting fall flavors. It’s made with real pumpkin, wild rice, and simple ingredients for a cozy one-pot meal.
Equipment
- Large soup pot or Dutch oven
- Wooden spoon
- Measuring cups and spoons
- Ladle
- Cutting board and knife
- mixing bowl
Ingredients
- 1 tbsp olive oil or butter
- 1 small onion diced
- 2 cloves garlic minced
- 2 medium carrots diced
- 2 celery stalks chopped
- 1 tsp dried thyme
- ½ tsp dried sage
- ½ tsp smoked paprika optional
- 4 cups vegetable or chicken broth
- 1 cup cooked wild rice or wild rice blend
- 1 ½ cups pumpkin puree not pumpkin pie filling
- ½ cup milk or cream optional for creaminess
- Salt and black pepper to taste
- Fresh parsley or roasted pumpkin seeds for garnish
- Optional Add-ins:
- 1 cup shredded cooked chicken
- 1 cup sautéed mushrooms
- Handful of fresh spinach
Instructions
- Heat olive oil or butter in a large pot over medium heat. Add onion, carrots, and celery, and sauté for 5–6 minutes until softened.
- Stir in garlic, thyme, sage, and smoked paprika. Cook for 30 seconds until fragrant.
- Add pumpkin puree and broth, stirring until smooth. Bring to a gentle simmer and cook for 10–15 minutes.
- Stir in cooked wild rice. Add milk or cream if you prefer a richer texture. Season with salt and pepper to taste.
- Simmer for 5 more minutes. Adjust consistency by adding extra broth or water if needed.
- Serve warm, topped with fresh parsley or pumpkin seeds.
Notes
Use cooked wild rice to save time; raw rice takes much longer to soften.
Coconut milk works perfectly as a dairy-free option.
The soup thickens as it cools — add a splash of broth when reheating.
Store leftovers in an airtight container in the fridge for up to 4 days.
Freeze for up to 2 months for an easy make-ahead meal.
Nutritional Facts (Per Serving)
Calories: 210
Protein: 6 g
Fat: 7 g
Carbohydrates: 30 g
Sugar: 6 g
Fiber: 4 g
Sodium: 480 mg
Protein: 6 g
Fat: 7 g
Carbohydrates: 30 g
Sugar: 6 g
Fiber: 4 g
Sodium: 480 mg