This cozy Pumpkin Wild Rice Soup is like a warm hug in a bowl. It’s creamy, hearty, and packed with fall flavors, but still light enough for lunch.
The wild rice gives it a chewy, nutty bite, and the fresh thyme makes your kitchen smell like a dream. It’s one of those recipes I come back to again and again, especially when the weather turns chilly and I need something that feels comforting but still nourishing.
It’s also totally plant-based and naturally gluten-free!
What You’ll Need
- 1 tablespoon olive oil
- 1 small yellow onion, finely diced
- 2 garlic cloves, minced
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon ground nutmeg
- 1 teaspoon fresh thyme leaves (plus extra for garnish)
- 4 cups vegetable broth
- 1 cup cooked wild rice
- 1 (15 oz) can pumpkin purée
- 1/2 cup full-fat coconut milk
- 1 tablespoon maple syrup
- Optional toppings: swirl of coconut milk, extra thyme, black pepper
Pro Tips
- Use pre-cooked wild rice to save time — leftovers from a previous meal work great.
- Don’t skip the fresh thyme — it really brings out the earthiness of the pumpkin.
- For extra creaminess, blend half the soup with an immersion blender.
- Coconut milk gives a rich flavor, but you can sub with any unsweetened non-dairy milk.
- Let the soup sit for 10 minutes before serving — it thickens slightly and the flavors deepen.
Tools You’ll Need
- Large soup pot
- Wooden spoon or silicone spatula
- Sharp knife and cutting board
- Measuring spoons and cups
- Can opener
- Small bowls for prep
- Immersion blender (optional)
- Ladle
- Serving bowls
Substitutions and Variations
- Pumpkin purée: Use butternut squash purée or sweet potato purée if needed
- Wild rice: Brown rice or a wild rice blend works well too
- Coconut milk: Use oat milk or cashew cream for a different finish
- Maple syrup: Can swap with honey or leave it out for a more savory soup
- Fresh thyme: Dried thyme can be used — just reduce to 1/2 teaspoon
Make Ahead Tips
- You can make the whole soup up to 3 days in advance and store it in the fridge
- Wild rice can be cooked up to 5 days ahead
- Flavors get better the next day — great for meal prep
Recipe & Instructions
Servings: 4 bowls
Cook Time: 35 minutes
Prep Time: 10 minutes
Total Time: 45 minutes
Step 1: Sauté the aromatics
Heat 1 tablespoon olive oil in a large pot over medium heat. Add 1 small yellow onion, finely diced and 2 garlic cloves, minced. Cook for 5-6 minutes, stirring occasionally, until the onions are soft and translucent.
Step 2: Add spices and herbs
Sprinkle in 1 teaspoon salt, 1/2 teaspoon black pepper, 1/2 teaspoon ground nutmeg, and 1 teaspoon fresh thyme leaves. Stir and let cook for 1 minute until fragrant.
Step 3: Add broth and rice
Pour in 4 cups vegetable broth and add 1 cup cooked wild rice. Stir to combine and bring to a gentle simmer. Simmer for 10 minutes.
Step 4: Stir in pumpkin and coconut milk
Add 1 (15 oz) can pumpkin purée, 1/2 cup full-fat coconut milk, and 1 tablespoon maple syrup. Stir until smooth and creamy. Simmer for another 10 minutes on low heat.
Step 5: Blend (optional) and serve
Optional: Use an immersion blender to blend about half the soup for a creamier texture. Ladle into bowls and top with extra coconut milk, fresh thyme, and black pepper if you like.
Leftovers & Storage
- Store in an airtight container in the fridge for up to 4 days
- Reheat on the stove over medium-low, adding a splash of broth if it’s too thick
- Can be frozen for up to 2 months — thaw overnight in fridge before reheating
Why I Love This Recipe
This soup started as a “what’s in the pantry” kind of meal and turned into something I crave every fall. It’s filling without being heavy, and it smells incredible while it cooks. I always keep wild rice and canned pumpkin on hand just so I can whip this up. It’s perfect for cold nights, cozy weekends, or when you just need something nourishing and simple.
- Soothing and creamy without any dairy
- Made with simple pantry ingredients
- Naturally gluten-free and plant-based
- Super satisfying thanks to the wild rice
- Smells like autumn in a bowl
Why This Recipe Works (Quick Science)
Pumpkin purée is naturally starchy, which helps thicken the soup without needing flour or cream. Wild rice holds up well in broth and doesn’t get mushy like other grains. Coconut milk’s fat binds with the starch, giving the soup a velvety texture. Thyme adds earthy depth that balances the natural sweetness of pumpkin.
Common Mistakes
- Using uncooked wild rice: It takes too long to cook in the soup — cook it ahead.
- Using sweetened coconut milk: It’ll throw off the balance — go unsweetened.
- Skipping the simmer: Letting the soup simmer helps blend the flavors.
- Not seasoning enough: Taste and adjust! Pumpkin needs salt to shine.
What to Serve With
- Crusty sourdough or garlic bread
- A crisp green salad with vinaigrette
- Roasted Brussels sprouts or green beans
- A slice of apple tart for dessert
FAQ
Can I use fresh pumpkin instead of canned?
Yes! Just roast and purée it first — you’ll need about 1 3/4 cups.
Is this soup spicy?
Nope, it’s more earthy and a little sweet, but you can add red pepper flakes for heat.
Can I make this in a slow cooker?
You can! Sauté the onions and garlic first, then dump everything in and cook on low for 4-6 hours.
Can I freeze it?
Definitely. Let it cool fully, then freeze in a sealed container.
Conclusion
There’s just something about a bowl of this Pumpkin Wild Rice Soup that makes you slow down and enjoy the moment. It’s cozy, wholesome, and full of fall flavor — and once you make it, I promise it’ll become part of your seasonal rotation. If you try it, leave a comment and let me know how it turned out or if you made any fun twists. I’d love to hear from you!