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Pumpkin Wild Rice Soup

Pumpkin Wild Rice Soup in bowl garnished with toasted pumpkin seeds
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Creamy, comforting fall soup with roasted pumpkin, earthy wild rice, and aromatic vegetables in savory herb-infused broth. Perfect for meal prep and freezes beautifully.

Ingredients

Scale
  • 1 small sugar pumpkin (about 2 lbs), halved, seeded, and cut into wedges
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 3 cloves garlic, minced
  • 6 cups vegetable or chicken broth
  • 1 cup uncooked wild rice
  • 1 teaspoon dried thyme
  • 1 teaspoon dried sage
  • 1/2 teaspoon nutmeg
  • 1 cup heavy cream or full-fat coconut milk
  • Salt and black pepper to taste
  • Toasted pumpkin seeds for garnish (optional)

Instructions

  1. Preheat oven to 400°F (200°C). Toss pumpkin wedges with olive oil, salt, and pepper. Roast on baking sheet for 25-30 minutes until tender. Let cool, then scoop flesh from skin and set aside.
  2. In large pot or Dutch oven, sauté onion, carrots, and celery in olive oil over medium heat for 5-7 minutes until softened.
  3. Add minced garlic and cook 1 minute more until fragrant.
  4. Add roasted pumpkin flesh, broth, wild rice, thyme, sage, and nutmeg to pot. Stir to combine.
  5. Bring to boil, then reduce heat, cover, and simmer 45-50 minutes until wild rice is tender and grains have split open.
  6. Remove from heat. Use immersion blender to partially blend soup, leaving some texture, or transfer half to countertop blender, blend until smooth, and return to pot.
  7. Stir in heavy cream or coconut milk and season with salt and pepper to taste. Heat gently over low heat until warmed through, but do not boil.
  8. Serve hot, garnished with toasted pumpkin seeds if desired.

Notes

  • Can substitute fresh pumpkin with 2 cans (15 oz each) pureed pumpkin – add in step 4 with broth.
  • Wild rice provides great chewy texture but can substitute brown rice with reduced cooking time.
  • Soup thickens as it sits – add extra broth when reheating.
  • For richer flavor, use chicken broth instead of vegetable broth.

Nutrition

Find it online: https://www.benefitiany.com/pumpkin-wild-rice-soup/