Name: Pumpkin Wild Rice Soup
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Cuisine: Vegan
Ingredients: 1 tablespoon olive oil; 2 large carrots, diced; 2 ribs celery, diced; 1 medium white onion, diced; 8 ounces baby bella mushrooms, diced; 4 cloves garlic, minced; 4 cups vegetable broth; 1 cup pumpkin purée; 1 cup uncooked wild rice, rinsed and drained; 1 sprig fresh sage; 1 bay leaf; 1 (15-ounce) can coconut milk; 1 (15-ounce) can chickpeas, rinsed and drained; 2 large handfuls fresh kale, finely chopped with tough stems removed; Fine sea salt; Freshly-ground black pepper

Description

Indulge in the comforting embrace of Pumpkin Wild Rice Soup, a delightful blend of flavors perfect for any occasion. This hearty soup features creamy pumpkin purée, tender wild rice, and nutritious chickpeas, making it a wholesome option that warms you from the inside out. Enhanced by sautéed vegetables and a hint of fresh herbs, each spoonful is both satisfying and nourishing. Ideal for cozy dinners or meal prep throughout the week, this vegan-friendly soup is sure to impress family and friends alike.

Ingredients

Scale

1 tablespoon olive oil
2 large carrots, diced
2 ribs celery, diced
1 medium white onion, diced
8 ounces baby bella mushrooms, diced
4 cloves garlic, minced
4 cups vegetable broth
1 cup pumpkin purée
1 cup uncooked wild rice, rinsed and drained
1 sprig fresh sage
1 bay leaf
1 (15-ounce) can coconut milk
1 (15-ounce) can chickpeas, rinsed and drained
2 large handfuls fresh kale, finely chopped with tough stems removed
Fine sea salt
Freshly-ground black pepper

Instructions

In a large stockpot, heat olive oil over medium-high heat. Sauté diced carrots, celery, and onion for about 5 minutes. Add mushrooms and garlic; continue to sauté for 4 minutes until fragrant.
Stir in vegetable broth, pumpkin purée, wild rice, sage, and bay leaf. Bring to a simmer and cover; cook on medium-low heat for about 30 minutes or until rice is tender.
Remove bay leaf and sage sprig. Add coconut milk, chickpeas, and kale; stir well. Season with salt and pepper to taste.
Serve warm in bowls and enjoy!

Prep Time: 15 minutes
Cook Time: 40 minutes
Category: Soup
Method: Stovetop
Cuisine: Vegan

Nutrition

Serving Size: 1 cup (240g)
Calories: 300
Sugar: 5g
Sodium: 650mg
Fat: 12g
Saturated Fat: 9g
Unsaturated Fat: 3g
Trans Fat: 0g
Carbohydrates: 42g
Fiber: 8g
Protein: 10g
Cholesterol: 0mg

Keywords: Customize with additional vegetables or spices like cumin for extra flavor. For a creamier texture, blend part of the soup before adding back whole ingredients.