This Curried Pumpkin Wild Rice Soup is a wonderful vegan soup recipe for the fall. It’s an easy one-pot meal that takes under an hour to make. Curried pumpkin is a savory twist on the pumpkin spice craze. High in protein, vitamin A, vitamin K, iron and fiber, this is a nutritious flavorful fall recipe.  Easy dairy free, gluten-free, protein rich and nutrient dense! Linking up with Sarah and Deborah for Meatless Monday.

This month’s Recipe Redux theme was to go beyond pumpkin spice with a different pumpkin recipe. With the beautiful fall weather that has blessed Chicago the past few weeks, I immediately knew I wanted to make pumpkin soup.  The twist on pumpkin spice would be to use a different kind of spice – curry – for a warm, savory curried pumpkin soup.

A few weeks ago, I joined friend and fellow Windrunner, Lydia, in a nutrition talk at EDGE.  The theme was how to be a successful vegan athlete. We talked a lot about vegan protein sources as well as ways to get enough iron, calcium, potassium and B vitamins when following a vegan diet. I had all those thought and questions swirling around as I set out to make this recipe.  I wanted to make a healthy, flavorful vegan soup recipe with many nutritious benefits for athletes.

For convenience, this recipe uses pumpkin puree. Pureed pumpkin is high in vitamin A, which promotes better eyesight and a better functioning immune system (source).  It also contains a good amount of potassium and carbohydrates, which athletes need for energy and proper muscle function.  In addition to pumpkin, this soup uses wild rice.  Wild rice is more nutritious than white rice.  It has more protein, and three times as much iron, magnesium, potassium and zinc per serving as white rice (source).

Other key soup ingredients include tempeh and swiss chard.  Tempeh is a great vegan source of protein and iron, and has a good amount of calcium too. It’s made from fermented soybeans but has a much thicker and more substantial texture than tofu. Tempeh adds a hearty texture to the curried pumpkin soup.  Swiss chard is rich in Vitamin K, an important component of blood clotting, Vitamin A and C.  Chard also contains iron, magnesium, and potassium (source). As with other dark leafy greens, swiss chard is packed with antioxidants and phytonutrients too.  All of these components provide health benefits for athletes.

Curried pumpkin wild rice soup is a savory one-pot vegan meal, perfect for cool fall days.  It’s a thick, hearty soup with tons of nutritious benefits.  Honestly, it toes the line between soup and stew.  The recipe makes enough for 6-8 servings.  After meal prep, I will divide the soup out into individual servings (a great way to reuse glass jars) and freeze.  In the morning, before leaving for the gym or for work, I’ll take a glass out of the freezer and defrost in the refrigerator.  That way all I have to do when I get home is heat it up!  This soup pairs goes well with a slice of cornbread or focaccia on the side too.

If you try this recipe, let me know!  Rate it, leave a comment, take a picture and tag @Rabbitfoodruns on Instagram.  I’d love to see how you enjoy a bowl of curried pumpkin wild rice soup!  

Buen Provecho,

Becca

Print Recipe

Curried Pumpkin Wild Rice Soup

Curried pumpkin wild rice soup is a hearty vegan one-pot meal. A good source of protein, vitamin A, vitamin C, vitamin K and iron, this flavorful soup is a nutritious powerhouse for athletes.

Cook Time

1 hour

Servings

servings

Ingredients

• 3 tbsp safflower oil
• 1 c yellow onion, diced *about 1/2 an onion
• 1/2 c diced carrots *about 2 large carrots
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, minced
• 1 8 oz package tempeh
• 2 tbsp curry powder
• 1 1/2 tbsp chili powder
• 2 tsp cinnamon
• 1 tsp garam masala
• 2 tbsp tomato paste
• 6 c low sodium vegetable broth
• 1/2 c wild rice
• 1/2 can pumpkin puree
• 3 c chopped swiss chard
• 2 tbsp fresh lime
• salt and black pepper to taste

Cook Time 1 hour Servings servings Ingredients 3 tbsp safflower oil 1 c yellow onion, diced *about 1/2 an onion 1/2 c diced carrots *about 2 large carrots 3 cloves garlic, minced 1 tbsp fresh ginger, minced 1 8 oz package tempeh 2 tbsp curry powder 1 1/2 tbsp chili powder 2 tsp cinnamon 1 tsp garam masala 2 tbsp tomato paste 6 c low sodium vegetable broth 1/2 c wild rice 1/2 can pumpkin puree 3 c chopped swiss chard 2 tbsp fresh lime salt and black pepper to taste

Instructions

1. Heat a large soup pot over medium heat. Add 2 tbsp oil and heat until oil is shimmering. Add the onion and carrots and cook for 5 minutes until translucent.
2. Crumble the package of tempeh into the pot. Add the minced garlic and ginger and cook for 4-5 minutes until the tempeh is browned, stirring frequently.
3. Add the remaining tbsp of oil, the curry powder, chili powder, ground cinnamon, garam masala and tomato paste. Stir well to coat the tempeh. Cook for 3-4 minutes until tomato paste develops dark red-brown color.
4. Add the wild rice, vegetable broth and pumpkin puree. Stir well and simmer for 35 - 40 minutes until the rice is tender. Stir occasionally. Add the chopped swiss chard and simmer for 3 minutes until wilted. Squeeze in 2 tbsp of fresh lime juice, and add salt and pepper to taste (usually just 1 tsp of each).
5. Remove from heat and let sit for 4-5 minutes to slightly cool before serving.

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