Go Back
–+ servings
Pumpkin Wild Rice Soup

Creamy Pumpkin Wild Rice Soup That Warms Your Soul

This Creamy Pumpkin Wild Rice Soup is a warm, healthy, and vegetarian delight perfect for fall.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 cups
Course: Dishes
Cuisine: American
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons vegetable oil olive oil works as a healthier alternative
  • 1 cup yellow onion diced
  • 2 medium carrots chopped
  • 2 cloves garlic minced
  • 1 cup wild rice
  • 1 tablespoon fresh rosemary or half if using dried
  • 1 can white beans
  • 1 cup pumpkin puree canned or fresh roasted
  • 4 cups chicken broth vegetarian broth can replace for a no-meat version
  • 1 cup heavy whipping cream coconut milk is a dairy-free substitute
  • to taste salt adjust based on the sodium levels in your broth
  • to taste pepper adjust based on the sodium levels in your broth
For the Garnish
  • 1/4 cup pepitas toasted for an extra nutty flavor
  • 1 tablespoon fresh rosemary chopped

Equipment

  • Dutch oven

Method
 

Step-by-Step Instructions
  1. In a Dutch oven, heat 2 tablespoons of vegetable oil over medium-high heat. Add 1 diced yellow onion and 2 chopped carrots, sautéing for about 3-5 minutes until they become slightly tender.
  2. Stir in 2 minced garlic cloves, 1 cup of wild rice, and 1 tablespoon of fresh rosemary. Cook for about 1 minute.
  3. Pour in 1 can of white beans, 1 cup of pumpkin puree, and 4 cups of chicken broth. Stir thoroughly and bring the mixture to a gentle simmer over medium heat.
  4. Once simmering, reduce heat, cover the pot, and let cook for about 30-35 minutes.
  5. After simmering time, fold in 1 cup of heavy whipping cream, and season with salt and pepper to taste.
  6. Ladle the warm soup into bowls, and garnish with toasted pepitas and fresh chopped rosemary.

Nutrition

Serving: 1cupCalories: 320kcalCarbohydrates: 38gProtein: 12gFat: 14gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 40mgSodium: 600mgPotassium: 700mgFiber: 5gSugar: 5gVitamin A: 9000IUVitamin C: 15mgCalcium: 100mgIron: 3mg

Notes

For a heartier soup, consider adding cooked chicken or turkey. Store leftovers in an airtight container for up to 6 days; this soup freezes beautifully.

Tried this recipe?

Let us know how it was!