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

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 298kcal


  • 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


  • Heat the oil in a large heavy-bottomed pot over medium-high heat.
  • Add the onions, and sauté until translucent, stirring often. 
  • Add the minced garlic and grated ginger. Sauté for another 2-3 minutes, until the onions have begun to brown. 
  • Add the diced pumpkin, and stir to combine with the onions and garlic. Cook for 2-3 minutes, stirring once or twice more. 
  • Add the vegetable broth - it should just cover the pumpkin - and the curry paste. 
  • Bring the soup to a boil, then cover, reduce the heat, and simmer for 15-20 minutes, until the pumpkin is fork tender. 
  • Remove the soup from the heat and purée until smooth with an immersion blender.
  • Add the coconut milk and a squeeze of lime juice and stir to combine. 
  • Taste the soup and adjust the seasonings as desired. 
  • Serve the soup with cilantro, lime wedges, and toasted pumpkin seeds. 


  • 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.


Calories: 298kcal | Carbohydrates: 28g | Protein: 5g | Fat: 21g | Saturated Fat: 14g | Sodium: 641mg | Potassium: 1244mg | Fiber: 3g | Sugar: 13g | Vitamin A: 26865IU | Vitamin C: 31.8mg | Calcium: 90mg | Iron: 3.7mg