Description
Pumpkin Wild Rice Soup is a warm, comforting dish that captures the essence of fall with its rich flavors and hearty texture. This delightful soup blends the sweetness of pumpkin with earthy wild rice and savory chickpeas, creating a nutritious and satisfying meal perfect for chilly days.
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 and freshly-ground black pepper
Instructions
- Heat olive oil in a large stockpot over medium-high heat. Add diced carrots, celery, and onion; sauté for 5 minutes. Then add mushrooms and garlic, cooking for another 4 minutes.
- Stir in vegetable broth, pumpkin purée, wild rice, sage sprig, and bay leaf. Bring to a simmer, cover, and cook on medium-low for 30 minutes or until rice is tender.
- Remove the bay leaf and sage sprig. Stir in coconut milk, chickpeas, and chopped kale; season with salt and pepper to taste. Adjust creaminess with additional pumpkin purée if desired.
- Serve hot with your favorite crusty bread or toppings.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop/Instant Pot
- Cuisine: American
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 350
- Sugar: 5g
- Sodium: 480mg
- Fat: 14g
- Saturated Fat: 7g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 9g
- Protein: 10g
- Cholesterol: 0mg