Vegan Pumpkin Wild Rice Soup: 10 Irresistible Fall Flavors

Name: Vegan Pumpkin Wild Rice Soup
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Cuisine: American
Ingredients: 1 cup wild rice, rinsed; 1 can (15 oz) pumpkin purée; 1 onion, diced; 2 carrots, diced; 2 celery stalks, diced; 3 garlic cloves, minced; 6 cups vegetable broth; 1 teaspoon thyme; 1 teaspoon sage; Salt and pepper to taste; 2 tablespoons olive oil; 1 cup coconut milk (optional)

Jump to Recipe

If you’ve been craving something warm, comforting, and plant-based that doesn’t require babysitting on the stove all night, this Vegan Pumpkin Wild Rice Soup is about to be your new fall and winter BFF.

It’s hearty, dairy-free, and full of real ingredients you can actually pronounce. And the best part? This soup feels like a fancy café lunch but comes together with pantry staples and a few fresh veggies. Perfect for busy weeknights, lazy Sundays, or those evenings when life feels like one long to-do list and you just want dinner to happen already.

As a busy home cook myself, I love recipes that basically cook themselves while I clean up, answer emails, or break up Lego negotiations between kids. This Vegan Pumpkin Wild Rice Soup checks all those boxes: minimal effort, big flavor, and it reheats like a dream.

Why You’ll Love This Vegan Pumpkin Wild Rice Soup

Let’s talk about why this bowl of goodness deserves a spot in your regular dinner rotation:

Cozy and filling: The wild rice makes it hearty enough to be a full meal, not just a side.
Totally dairy-free: The creaminess comes from pumpkin puree and optional coconut milk. No heavy cream, no problem.
Simple ingredients: Most of these items are things you either already have or can easily grab at any grocery store.
Weeknight-friendly: Once everything is simmering, your main job is not eating it straight from the pot.

This soup tastes like fall in a bowl, but honestly? I’d eat it year-round.

Ingredients You’ll Need

1 cup wild rice, rinsed
1 can (15 oz) pumpkin puree
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 garlic cloves, minced
6 cups vegetable broth
1 teaspoon dried thyme
1 teaspoon dried sage
Salt and pepper, to taste
2 tablespoons olive oil
1 cup coconut milk (optional, for creaminess)

You don’t need anything fancy here—just simple ingredients that come together in the most delicious way.

How to Make Vegan Pumpkin Wild Rice Soup

Think of this as your very own cozy cooking show—but without the pressure, studio lights, or hidden prep cooks.

1. Heat Up the Flavor

In a large pot, heat the olive oil over medium heat.
Add the diced onion, carrots, and celery. Cook for about 5–7 minutes, stirring occasionally, until the veggies are softened and fragrant.

Let them hang out and get friendly in the pot—this is where your flavor foundation starts.

2. Add the Garlic Goodness

Stir in the minced garlic and cook for about 1 minute.
You’ll know it’s ready when you can smell that wonderful garlicky aroma. Try not to drool directly into the pot.

3. Build the Heart of the Soup

Now it’s time for the stars of the show:

Add the wild rice,
Stir in the pumpkin puree,
Pour in the vegetable broth,
Sprinkle in the thyme and sage.

Give everything a good stir, then bring the pot up to a gentle boil.

4. Let It Simmer

Once it’s boiling, reduce the heat to low, cover the pot, and let it simmer for about 45 minutes, or until the wild rice is tender.

This is the “hands-off” part of the recipe—you can tidy the kitchen, pack lunches, scroll Instagram, or just sit and enjoy the amazing smell filling your home.

5. Add a Creamy Touch (Optional but Highly Recommended)

When the wild rice is tender, stir in the coconut milk if you’re using it.

This gives your Vegan Pumpkin Wild Rice Soup a rich, velvety texture. It’s totally optional, but it takes the soup from “yum” to “can I have a second bowl?”

6. Season to Perfection

Taste your soup and add salt and pepper to your liking.
Don’t skip the taste test—it’s your moment to adjust the seasoning just how you like it.

7. Serve and Enjoy

Ladle the soup into bowls, garnish with a little cracked black pepper or fresh herbs if you have them, and serve hot.

A side of crusty bread or a simple green salad makes this a complete meal. And yes, you have absolutely earned this bowl of cozy goodness.

Easy Tips for the Best Vegan Pumpkin Wild Rice Soup

A few little tricks go a long way:

Rinse the wild rice: This helps it cook better and gives the soup a cleaner flavor.
Use good broth: Since this is a vegetable-based soup, the broth makes a big difference. Use one you already love.
Play with herbs: Thyme and sage are classic fall flavors, but you can also add a pinch of rosemary if you’re feeling fancy.
Adjust the thickness:
- If the soup is too thick, add a splash of broth or water.
- If it’s too thin, let it simmer uncovered for a few extra minutes.
Make it ahead: This soup thickens and develops even deeper flavor as it sits, making it fantastic for meal prep.

When I first tested this recipe on one of those weeks when life felt like a marathon—work, kids’ activities, endless dishes—this soup was the one thing that felt calm and grounding. It bubbled away on the stove while I handled the chaos, and when we finally sat down to eat, it honestly felt like a warm hug in a bowl.

Close-up of creamy Vegan Pumpkin Wild Rice Soup with herbs, wild rice, and tender vegetables in a rustic bowl. — A hearty bowl of Vegan Pumpkin Wild Rice Soup, packed with wild rice, pumpkin, and fresh herbs for the ultimate cozy meal.

Variations and Add-Ins

Want to change things up a bit? Here are some easy ideas:

Add greens: Stir in a couple handfuls of baby spinach or kale during the last 5 minutes of cooking.
Extra protein: Add cooked chickpeas or white beans for more staying power.
Spice it up: Like a little heat? Add a pinch of red pepper flakes or a dash of hot sauce.
Slow cooker version:
- Add all ingredients except the coconut milk to a slow cooker.
- Cook on Low for 6–7 hours or High for about 3–4 hours, until the wild rice is tender.
- Stir in the coconut milk at the end and season with salt and pepper.

Slow cooking turns this Vegan Pumpkin Wild Rice Soup into a true “set it and forget it” dinner, which is my love language on busy days.

How to Store and Reheat

One of my favorite things about this soup is how well it keeps. It’s perfect for make-ahead lunches or easy dinners later in the week.

Fridge:
- Store in an airtight container for up to 4 days.
Freezer:
- Let the soup cool completely, then freeze in portions for up to 2–3 months.
- If using coconut milk, the texture may thicken a bit after freezing, but it will smooth out when reheated.
Reheating:
- Warm on the stove over medium-low heat, adding a splash of broth or water if it’s too thick.
- You can also reheat in the microwave in 30–60 second bursts, stirring in between.

FAQs About Vegan Pumpkin Wild Rice Soup

Can I use brown rice instead of wild rice?

You can, but the texture and flavor will be different. Brown rice is softer and less chewy than wild rice. If you use brown rice, start checking for doneness around 30–35 minutes of simmering, since it may cook faster.

Can I use fresh pumpkin instead of canned?

Yes! If you have fresh pumpkin on hand:
Peel, cube, and roast it until tender.
Then blend it with a bit of broth to make your own puree.
You’ll need about 1 ¾ to 2 cups of puree to replace the 15 oz can.

Is this Vegan Pumpkin Wild Rice Soup gluten-free?

Yes—this soup is naturally gluten-free as long as your vegetable broth is labeled gluten-free. Always double-check the box or label if that’s important for you or your family.

Can I make this Vegan Pumpkin Wild Rice Soup ahead of time?

Definitely. In fact, the flavors get even better the next day. The wild rice may absorb more liquid as it sits, so when you reheat, just add a little extra broth or water until it reaches your preferred consistency.

What can I serve with this soup?

This soup pairs well with:
Garlic bread or crusty rolls
A simple side salad
Roasted veggies
A grilled “cheese” sandwich using your favorite vegan cheese

Bringing This Vegan Pumpkin Wild Rice Soup to Your Table

When you’re juggling work, family, and the million little things that pop up every day, having a recipe like this Vegan Pumpkin Wild Rice Soup in your back pocket can be such a relief. It’s simple to make, full of nourishing ingredients, and comforting in all the right ways.

Whether you’re meal prepping for the week, feeding a hungry family, or just treating yourself to a cozy night in, this soup shows up for you—bubbly, warm, and ready to be ladled into your favorite bowl.

So grab that can of pumpkin, rinse your wild rice, and let this Vegan Pumpkin Wild Rice Soup bring a little extra comfort (and a lot of flavor) to your table.

Cozy Recipes You’ll Love Next

If this Vegan Pumpkin Wild Rice Soup warmed your heart (and your kitchen), here are a few more comforting dishes you might want to curl up with next. These are perfect for busy nights, cozy weekends, or anytime you’re craving something delicious and homemade:

If you love the nutty bite of wild rice, you’ll adore this creamy and comforting Crockpot Chicken and Wild Rice Soup — it’s a reader favorite for a reason!
Want to keep the fall flavors going? Try this rich, savory Pumpkin Sage and Mushroom Tart that makes the perfect appetizer or cozy weekend bake.
For a pumpkin twist that feels extra indulgent, these Creamy Pumpkin Ricotta Stuffed Shells bring all the comfort you’re craving in one dreamy dish.
And if you’re in full soup season mode, you’ll definitely want to dive into this delicious roundup of 20 Crockpot Soup Recipes — your weeknight dinners just got a whole lot easier.

Feel free to click, explore, and bookmark your new favorites! Your cozy meal lineup is about to get even better.