Description
Warm up with a bowl of this nourishing pumpkin wild rice soup, a comforting blend of hearty wild rice, creamy pumpkin, and aromatic spices. Perfect for chilly fall days!
Ingredients
Scale
- 1 tablespoon olive oil
- 1 medium onion (chopped)
- 2 carrots (diced)
- 2 celery stalks (diced)
- 3 garlic cloves (minced)
- 1 teaspoon dried thyme
- 1/2 teaspoon ground sage
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon nutmeg
- 1 cup uncooked wild rice (rinsed)
- 4 cups low-sodium vegetable broth
- 1 (15-ounce) can pumpkin puree
- 1 (13.5-ounce) can coconut milk
- 2 cups baby spinach
- salt and black pepper to taste
- 2 tablespoons pumpkin seeds for garnish (optional)
- chopped parsley for garnish (optional)
For the Soup:
Instructions
- Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery, and sauté for 5–7 minutes until softened.
- Stir in the garlic, thyme, sage, smoked paprika, and nutmeg. Cook for 1 more minute until fragrant.
- Add the wild rice and vegetable broth. Bring to a boil, then reduce heat and simmer uncovered for 40–45 minutes until rice is tender.
- Stir in pumpkin puree and coconut milk. Simmer for another 5–10 minutes until heated through and creamy.
- Add the spinach and cook just until wilted. Season with salt and pepper.
- Serve hot, garnished with pumpkin seeds and parsley if desired.
Notes
- For extra protein, stir in cooked shredded chicken or white beans.
- The soup thickens as it sits; add a splash of broth or water when reheating.
- Leftovers keep well in the fridge for up to 4 days.
- Prep Time: 15 minutes
- Cook Time: 55 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 280
- Sugar: 5g
- Sodium: 410mg
- Fat: 13g
- Saturated Fat: 8g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 5g
- Protein: 6g
- Cholesterol: 0mg
