Pumpkin Curry Soup

Introducing the best pumpkin soup recipe ever: Pumpkin Curry Soup! Made with Thai red curry paste and coconut milk, this soup is vegan, gluten-free, paleo, and Whole 30 compliant. Plus it’s easy to make, super quick, and incredibly delicious!

two bowls of pumpkin curry soup on a grey background with a small ornamental pumpkin and a red soup pot

Here in Stockholm we had the most uncharacteristically glorious autumn, right up until the end of October. And then the clocks changed, the months flipped, and a deep, depressing greyness set in. Blah.

I’ve never been a fan of November (as a Canadian I don’t have the sparkle of a November Thanksgiving to look forward to) and I feel like this November is being particularly rude. At least we don’t have snow yet?

I tend to cozy up to comfort food in the dreary months, and making a big pot of delicious, warming, and nourishing soup is one of my favourite ways to do that. I’ve got a particularly special soup to introduce you guys to today: Pumpkin Curry Soup.

Here’s what I love about this soup. It’s:

  • Made in one pot
  • Made with real pumpkin
  • Uses easy to find ingredients
  • Spicy but not too spicy
  • Full of good-for-you ingredients

pumpkin, coconut milk, cilantro, lime, ginger, garlic, onion, pumpkin, and curry paste on a grey background

What goes into this Thai Pumpkin Curry Soup?

  • A real pumpkin! Yasss! We’ll talk about pumpkin varietals down below.
  • Coconut milk. Full-fat, please and thank you.
  • Red curry paste. You can use a little or a lot.
  • Onion, garlic, and ginger. To stave off vampires and colds.
  • Veggie broth. Mmmhmm.
  • Cilantro. I’m on team cilantro. You can leave it out if you can’t deal.
  • Lime juice. For a little zing!

process shot of making pumpkin curry soup

How do you make pumpkin curry soup?

Easy as 1, 2, 3, 4!

Ok, wait, you also have to hack up a pumpkin. Easy as 1, 2, 3, 4, 5?! I like to chop my pumpkin in half, scoop the seeds out, and then chop it into sections about 1-2 inches wide.

I find these sections are easier to slice the skin off of than trying to tackle peeling an entire pumpkin, but you can do whatever works for you. The goal is to have about 10 cups of cubed pumpkin when you’re done. 

Now we’re ready to make some soup! We’re going to heat up some oil in a large heavy-bottomed pot. I like to use my Le Creuset Dutch Oven for making soups like this one. Onions, garlic, and ginger go into the pot and get all sweaty and a little bit brown. Just a light tan, if you know what I mean.

Then you’re going to add your cubed pumpkin. Give it a stir and let it hang out with the onions and garlic for a minute or two, and then add your vegetable broth. It should just barely cover the pumpkin (see photo above). I also like to add the curry paste now because I want the flavour to get into the pumpkin as much as possible.

puréed pumpkin curry soup process shot

Cover and simmer until the pumpkin is tender. I like to check this by stabbing a pumpkin chunk with a fork and seeing how easily it’ll penetrate. We’re looking for pretty dang easy here. I find this takes about 15-20 minutes of simmering time.

At this point you’re going to want to purée your soup. I am a) lazy and don’t like to dirty extra dishes when it’s not strictly necessary, and b) accident prone and don’t like transferring hot liquids into a blender, so I prefer to use my immersion blender for this job. If you don’t have an immersion blender, fear not. You’ve got options.

Once the soup is blended up nice and velvety smooth, get in there with your coconut milk and a good squeeze of lime. Taste the soup and adjust the seasonings if you like. Maybe a bit more lime? Perhaps a tad more curry paste? You do you.

And that’s it! Your soup is ready to serve. I like to top it with cilantro, chili flakes, and toasted pumpkin seeds if I’m feeling fancy.

two blue-rimmed bowls of pumpkin curry soup topped with cilantro and pumpkin seeds

Pro tips / Recipe Notes:

  • What kind of pumpkin do you use for this soup? I believe that’s a Jarrahdale pumpkin, but there was a bit of a communication breakdown between me and the dude at the farmer’s market, so I can’t confirm. Muscat or Blue Hubbard pumpkins would also work well.
  • Can I use butternut squash instead? You may.
  • Help! I don’t have an immersion blender! No problem. Either you can transfer the soup in batches to a regular blender (BE VERY CAREFUL WHEN BLENDING HOT LIQUIDS!) or if you don’t have a blender you can use a food mill.
  • Is this pumpkin curry soup freezer friendly? You bet it is! Freezes like a dream, my friends.
  • Is this recipe vegan? Yassss! Just double check that your curry paste is vegan.
  • Is this recipe Whole 30 compliant? Yes, as long as the curry paste doesn’t have sugar in it. Read your ingredients!
  • Can I make this soup spicier / less spicy? Yup. Just add a little bit of curry paste at a time until you reach your desired level of spiciness. Remember you can always add more, but you can’t take it out.

pumpkin curry soup on a grey background with pumpkin seeds and chili flakes scattered on top

Hey Nutrition Lady, tell me about pumpkin!

Pumpkin, and other yellow fleshed winter squash, are jam packed full of carotenes, including beta-carotene, alpha-carotene and other carotenoids. These are the compounds ultimately responsible for their bright yellow and orange colours, and also is a pre-cursor to Vitamin A (you need that so you can see).

Winter squash (including pumpkins) are also rockstars in the B vitamindepartment, with high amounts of vitamin B6, and a good amount of vitamin B2, vitamin B3, folate, and pantothenic acid.

Pumpkin also contains a good dose of dietary fibre, potassium, vitamin C, and manganese.

pumpkin curry soup served in grey and blue bowls

Other soups and stews you might enjoy:

Spicy Carrot Soup with Tahini and Garlicky Greens
Tomato Fennel Quinoa Soup
Vegan Corn Chowder
Butternut Squash and Black Bean Chili
Slow Cooker Chickpea Curry

pumpkin curry soup on a grey background with pumpkin seeds and chili flakes scattered on top
5 from 5 votes
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Pumpkin Curry Soup

Pumpkin Curry Soup! Made with Thai red curry paste and coconut milk, this soup is vegan, gluten-free, paleo, and Whole 30 compliant. Plus it's easy to make, super quick, and incredibly delicious!

Course Soup
Cuisine American
Keyword Pumpkin Soup, Thai, vegan
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6
Calories 298 kcal
Author Katie Trant

Ingredients

  • 4 lb pumpkin approx 10 cups of pumpkin peeled and cubed
  • 2 tbsp extra virgin olive oil
  • 1 large yellow onion peeled and diced
  • 3 cloves garlic minced
  • 1 tablespoon freshly grated ginger
  • 4 cups vegetable broth more for a thinner soup
  • 14 oz can full-fat coconut milk
  • 2 tablespoons Thai red curry paste more or less to taste
  • salt and pepper to taste
  • lime juice, cilantro, and pumpkin seeds to serve

Instructions

  1. Heat the oil in a large heavy-bottomed pot over medium-high heat.

  2. Add the onions, and sauté until translucent, stirring often. 

  3. Add the minced garlic and grated ginger. Sauté for another 2-3 minutes, until the onions have begun to brown. 

  4. Add the diced pumpkin, and stir to combine with the onions and garlic. Cook for 2-3 minutes, stirring once or twice more. 

  5. Add the vegetable broth - it should just cover the pumpkin - and the curry paste. 

  6. Bring the soup to a boil, then cover, reduce the heat, and simmer for 15-20 minutes, until the pumpkin is fork tender. 

  7. Remove the soup from the heat and purée until smooth with an immersion blender.

  8. Add the coconut milk and a squeeze of lime juice and stir to combine. 

  9. Taste the soup and adjust the seasonings as desired. 

  10. Serve the soup with cilantro, lime wedges, and toasted pumpkin seeds. 

Recipe Notes

  • Nutrition values are an estimate only. 
  • What kind of pumpkin do you use for this soup? I believe that's a Jarrahdale pumpkin, but there was a bit of a communication breakdown between me and the dude at the farmer's market, so I can't confirm.
  • Help! I don't have an immersion blender! No problem. Either you can transfer the soup in batches to a regular blender (BE VERY CAREFUL WHEN BLENDING HOT LIQUIDS!) or if you don't have a blender you can use a food mill.
  • Can I make this soup spicier / less spicy? Yup. Just add a little bit of curry paste at a time until you reach your desired level of spiciness. Remember you can always add more, but you can't take it out.
Nutrition Facts
Pumpkin Curry Soup
Amount Per Serving
Calories 298 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 14g 70%
Sodium 641mg 27%
Potassium 1244mg 36%
Total Carbohydrates 28g 9%
Dietary Fiber 3g 12%
Sugars 13g
Protein 5g 10%
Vitamin A 537.3%
Vitamin C 38.6%
Calcium 9%
Iron 20.5%
* Percent Daily Values are based on a 2000 calorie diet.

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Introducing the best pumpkin soup recipe ever: Pumpkin Curry Soup! Made with Thai red curry paste and coconut milk, this soup is vegan, gluten-free, paleo, and Whole 30 compliant. Plus it's easy to make, super quick, and incredibly delicious! #vegan #pumpkinsoup #whole30


 

Comments

  1. Hi Katie!

    Would you happen to know how many cups of cooked pumpkin would come from the 10 cups of cubed fresh pumpkin? I have a container of mashed butternut squash in the freezer and wondered if I have enough for this recipe. I can’t wait to try it! Thank you!

    • Hey Louise! I’m not sure exactly, but another reader let me know she used a 28oz can of pumpkin purée and it worked out fine. If you *do* try this please let us know how it turns out!

  2. I love to buy the local pumpkin here on the Sunshine Coast. I buy it every year. I happened to have some Ras el Hanout in the cupboard. (Yes, Salt Spring Island actually puts this one out in Vancouver and I was tempted.). Delicious soup.

  3. We are big on home prepared soups, all year round but more so this time of year. This was a good on. Also, great photos!

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