Pumpkin Wild Rice Soup

Cozy up with a bowl of Pumpkin Wild Rice Soup, a hearty and flavorful dish that captures the essence of autumn in every bite. This creamy soup combines the nutty chew of wild rice with the earthy sweetness of pumpkin purée, enhanced by aromatic vegetables and warming spices like thyme and bay leaves. A splash of heavy cream adds luxurious richness, while optional garnishes of chopped parsley and roasted pumpkin seeds provide a delightful pop of color and texture. Perfect for a nourishing weeknight dinner or an impressive starter for fall gatherings, this easy recipe comes together in just over an hour and serves six. Packed with seasonal flavors, Pumpkin Wild Rice Soup is a comforting delight that will keep you coming back for seconds.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 tablespoons unsalted butter
• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 2 celery stalks, diced
• 2 medium carrots, peeled and diced
• 3 cloves garlic, minced
• 2 cups pumpkin purée
• 0.75 cup wild rice, uncooked
• 6 cups vegetable broth
• 0.5 cup heavy cream
• 2 bay leaves
• 0.5 teaspoon thyme, dried
• 1 teaspoon salt
• 0.5 teaspoon black pepper, freshly ground
• 2 tablespoons fresh parsley, chopped (optional, for garnish)
• 2 tablespoons pumpkin seeds, roasted (optional, for garnish)

Directions

Step 1

In a large pot or Dutch oven, heat the butter and olive oil over medium heat until the butter melts.

Step 2

Add the diced onion, celery, and carrots to the pot. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.

Step 3

Add the minced garlic and cook for 1 more minute, stirring frequently to prevent burning.

Step 4

Stir in the pumpkin purée, uncooked wild rice, vegetable broth, bay leaves, thyme, salt, and black pepper. Mix well to combine.

Step 5

Bring the mixture to a boil over medium-high heat, then reduce the heat to low, cover the pot with a lid, and simmer for 40-45 minutes until the wild rice is tender but still chewy.

Step 6

Remove the bay leaves from the soup and discard them.

Step 7

If you prefer a smoother texture, use an immersion blender to puree part of the soup, leaving some chunks for texture. This step is optional.

Step 8

Stir in the heavy cream and let the soup warm through for 2-3 minutes, but do not let it boil.

Step 9

Taste and adjust seasoning with additional salt and pepper, if needed.

Step 10

Serve hot, garnished with fresh parsley and roasted pumpkin seeds, if desired.

Nutrition Facts

Serving size	(2669.5g)

Amount per serving	% Daily Value*
Calories	2161.5

Total Fat 102.0g	0%
Saturated Fat 44.9g	0%
Polyunsaturated Fat 5.6g
Cholesterol 182mg	0%
Sodium 6064.6mg	0%
Total Carbohydrate 265.2g	0%
Dietary Fiber 49.9g	0%
Total Sugars 55.4g
Protein 59.1g	0%

Vitamin D 0IU	0%
Calcium 567.3mg	0%
Iron 20.2mg	0%
Potassium 5503.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.4%

Protein: 10.7%

Carbs: 47.9%