Creamy Pumpkin Wild Rice Soup (One-Pot!)


This creamy pumpkin wild rice soup is a cozy fall day in a bowl! It’s made all in one pot with pumpkin puree, hearty wild rice, kale, beans, and warm spices, giving it a uniquely rich savory flavor that makes it the perfect fall soup to warm you up during the chilly weather. 

A bowl of soup with pumpkin seeds and beans.
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It’s officially soup season! We’ve all had or heard of chicken wild rice soup, but have you heard of PUMPKIN wild rice soup? Nothing screams autumn more than this creamy pumpkin wild rice soup recipe. Just one taste of its creamy broth will transport you to a dreamy autumn wonderland. The best part? It’s made all in one big pot!

To prepare this delicious fall comfort food, start by sautéing onions, garlic, and celery. Then, deglaze the pan with a dry white wine, and add in the wild rice. Cook the rice in vegetable broth, and then add the pumpkin, spices, white beans, and water to make the soup. Finally, stir in some kale, top with pepitas, and dig in!

What Do I Need for Creamy Pumpkin Wild Rice Soup?

  • Celery stalks: celery gives this soup a subtle flavor and boost of nutrition. 
  • Dry white wine: we used chenin blanc, but feel free to use your favorite!
  • Wild rice: be sure to use fresh wild rice. If you use older wild rice, it will take more time (and possibly more water) for the wild rice to pop. 
  • Fresh thyme: an herb perfect for enhancing the flavor of this easy soup.
  • Pumpkin puree: the star ingredient, pumpkin puree gives this cozy soup a rich pumpkin flavor.
  • Spices: we used a combination of ground coriander, ground cumin, and ground paprika to flavor the soup. 
  • White northern beans: these beans provide more substance and texture.
  • Kale: kale has an earthy and slightly sweet taste that pairs so well with pumpkin.
  • Pepitas: make sure you use pepitas that are salted and roasted.
  • 7-8-qt. pot: you’ll need a big enough pot to hold all this delicious pumpkin soup!

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Black rice in a pot with a wooden spoon.

Substitutions & Variations

Vegetable broth: Swap out the veggie broth with chicken broth if needed.

Kale: ​You’re welcome to leave out the kale or swap it with spinach.

Make it spicy: For spice, add ¼ teaspoon of red pepper flakes or ⅛ teaspoon of cayenne pepper. 

Extra toppings: Some feta cheese, crackers, or crusty bread would taste excellent with this creamy wild rice soup!

A pot of soup with a spoon in it.


Why does my pumpkin soup taste bland?

If you find that your creamy pumpkin wild rice soup is lacking in flavor, add more salt! Salt is an essential ingredient in cooking and helps bring out all the flavors from your ingredients.

How can I tell when the wild rice has “popped”?

You’ll know when your wild rice is done cooking when the kernels start to burst open. To test, take a kernel out of the pot and press it between your fingers. If it is soft and easy to break apart, then you know that it’s cooked! You can also give it a taste — wild rice should be tender with a slightly nutty flavor. 

Should I rinse rice before adding it to soup?

Yes. Rice is an important ingredient in making a delicious soup, but it needs to be properly rinsed before adding it to the pot. Rinsing your rice helps remove any dirt, chemicals, or bugs that may be present (a common problem in wild-harvested rice), but for some types of rice, rinsing will also reduce excess starch, which can make soups too thick.

A pot full of soup with a spoon in it.

How to Store Pumpkin Wild Rice Soup

Store any leftover wild rice soup in an airtight container in the fridge for up to 4 to 5 days.

Freezer Directions

To freeze, place your leftover soup in a freezer-safe, airtight container and store it in the freezer for up to 3 months.

A bowl of soup with a hand holding a spoon.

Serving Suggestions

With all these great ingredients, you could easily serve this soup as a main course! But soup is always better accompanied by a side. 

You can keep it classic and dunk a piece of baguette into your soup, or try this delicious soup with fall salads like this Apple Burrata Salad or Roasted Butternut Squash and Blackberry Harvest Salad

Can’t get enough vegetables? Some roasted veggies would also be great as a side. These Roasted Root Vegetables, Honey Balsamic Roasted Carrots, or Perfect Roasted Sweet Potatoes would be

A bowl of soup with bread and spinach.

Creamy Pumpkin Wild Rice Soup

This creamy pumpkin wild rice soup is an easy one-pot meal that uses rich pumpkin puree, wild rice, and other cozy fall flavors.

Prep:15 minutes

Cook:1 hour 15 minutes

Total:1 hour 30 minutes

Fat 6

Carbs 54

Protein 15


  • 2 tablespoons olive oil
  • 1 large yellow onion diced
  • 2 teaspoons sea salt separated
  • 7 cloves garlic minced
  • 3 celery stalks diced
  • cup dry white wine we used chenin blanc
  • 1 cup wild rice
  • 8 cups vegetable broth separated
  • 1 bunch fresh thyme tied with cooking twine
  • ½ teaspoon freshly cracked pepper
  • 30 oz. pumpkin puree
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground paprika
  • 30 oz. white northern beans liquid included
  • 4 cups chopped kale packed
  • cup pepitas salted and roasted


  • Heat the olive oil in a 7-8-qt. pot over medium heat.

  • When the olive oil is fragrant, add the onion to the pot and season with ½ teaspoon of salt. Saute the onion for 8-10 minutes or until translucent.

  • Add the garlic and celery and saute for an additional 2-3 minutes.

  • Deglaze the pan with white wine and scrape any brown bits from the bottom of the pot.

  • Add the wild rice to the pot and toss with the other ingredients. Toast the wild rice for 3-4 minutes and then add in 5 cups of the vegetable broth. Bring to a boil.

  • Add the remaining salt, fresh thyme, and pepper. Cover and turn the heat to simmer. Cook for 40 minutes, stirring periodically.

  • After 40 minutes, check to ensure the wild rice has begun to pop or is al dente (it will continue to cook). If the wild rice is still very crunchy, simmer for another 15 minutes.

  • Remove the bundle of thyme. Add the pumpkin, coriander, cumin, paprika, white beans, and the remaining water to the pot and stir to combine. Bring to a simmer and cook for 15-20 minutes or until the rice reaches the desired consistency.*If you want the soup to be thinner, add 1-3 cups of water until it reaches the desired consistency.

  • Stir in the kale and cover. Let the kale cook down for 5 minutes.

  • Top the soup with roasted pepitas and serve.

Tips & Notes

  • Be sure to use fresh wild rice. If you use older wild rice, it will take more time (and possibly more water) for the wild rice to pop.
  • Option to leave out the kale.
  • For spice, add ¼ teaspoon of red pepper flakes or ⅛ teaspoon of cayenne pepper.
    Add any additional salt that is desired.

Nutrition facts

Calories: 322kcal Carbohydrates: 54g Protein: 15g Fat: 6g Fiber: 13g Sugar: 6g


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