Vegan Creamy Pumpkin Wild Rice Soup with Kale
A hearty, warming soup combining nutty wild rice, creamy pumpkin puree, and earthy spices with white beans and fresh kale. The combination of coriander, cumin, and paprika creates a subtle warmth without heat. Perfect for fall and winter gatherings, this vegetarian soup works as a satisfying lunch or dinner starter. The toasted wild rice and vegetable broth base provide depth, while pepitas add textural contrast and richness.
Ingredients
- 2 tablespoon olive oil
- 1 large yellow onion, diced
- 2 teaspoon sea salt
- 7 clove garlic, minced
- 3 stalk celery, diced
- ⅓ cup dry white wine, chenin blanc
- 1 cup wild rice
- 8 cup vegetable broth
- 1 bunch fresh thyme, tied with cooking twine
- ½ teaspoon freshly cracked black pepper
- 30 oz pumpkin puree
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 30 oz white northern beans, canned, with liquidcannellini beans1:1legumes
similar texture and mild flavor
- 4 cup fresh kale, chopped and packed
- ⅓ cup pepitas, salted and roasted
Instructions
- 1
Heat olive oil in a 7-8-quart pot over medium heat until fragrant.
- 2
Add diced onion with half the salt and saute for 8-10 minutes until translucent.
- 3
Stir in garlic and celery and saute for 2-3 minutes.
- 4
Deglaze the pot with white wine, scraping up any browned bits from the bottom.
- 5
Add wild rice and toss with other ingredients. Toast for 3-4 minutes.
- 6
Pour in 5 cups vegetable broth and bring to a boil.
- 7
Add remaining salt, thyme bundle, and pepper. Cover, reduce heat to simmer, and cook for 40 minutes, stirring occasionally.
- 8
Check wild rice for doneness (should begin to pop or be al dente). If still very crunchy, simmer another 15 minutes.
- 9
Remove thyme bundle. Stir in pumpkin puree, coriander, cumin, paprika, white beans with liquid, and remaining vegetable broth.
- 10
Bring to a simmer and cook for 15-20 minutes until rice reaches desired consistency.
- 11
Stir in kale, cover, and let cook for 5 minutes until wilted.
- 12
Ladle into bowls and top with roasted pepitas.
Tips
Toast the wild rice before adding liquid to deepen its nutty flavor and improve texture. This step prevents mushiness.
Tie fresh thyme with twine for easy removal after cooking rather than fishing out loose leaves from the finished soup.
Good to Know
Cover and refrigerate up to 5 days. Freeze up to 3 months in airtight containers (leave 1-inch headspace).
Prepare through step 6 (after adding broth and bringing to boil). Cool, cover, refrigerate overnight. Resume cooking the next day.
Ladle into bowls and top with pepitas. Pair with crusty bread or a side salad.
Common Mistakes
Cook wild rice past al dente to avoid mushy soup. Test at 40 minutes; don't exceed 55 total minutes.
Add kale at the end to avoid tough, overcooked greens. Five minutes wilting is sufficient.
Stir soup periodically during simmering to prevent rice from settling and sticking to the pot bottom.
Substitutions
FAQ
Can I use canned pumpkin instead of fresh?
Yes, the recipe uses canned pumpkin puree. Ensure you use pure pumpkin, not pie filling which contains added sugar and spices that will alter the flavor profile.
What if my wild rice hasn't popped after 40 minutes?
Extend simmering by 10-15 minutes. Wild rice varies by variety and age; older rice takes longer. If still crunchy after 55 total minutes, add more broth to prevent sticking.
How long can I keep leftover soup?
Store covered in the refrigerator for up to 5 days. Freeze in airtight containers (leaving headspace) for up to 3 months. Thaw overnight in the fridge and reheat gently on the stovetop.