Easy Curried Pumpkin Soup

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Warmly spiced and fall ready, this easy curried pumpkin soup will warm you from the inside out.

Soup season is back and I can’t think of a better way to kick it off than with this easy curried pumpkin soup. It’s hearty and rich, but deceptively light and healthy.

This pumpkin soup cooks up quickly and easily. I use a large can of pumpkin puree (be sure you don’t grab canned pumpkin pie mix!), but you can also use homemade pumpkin puree if you’ve just made a trip to the pumpkin patch. Simply halve a small pumpkin, scoop out the seeds (reserve those to roast as garnish), prick with a fork, and roast cut-side down until softened.

And while I usually espouse the merits of homemade and fresh ingredients, I’ve found that canned pumpkin works just as well in this soup, and in fact I might even prefer it. Canned pumpkin is smooth and the pumpkin flavor is very pronounced, the perfect foil for the warm curry and other spices.

Coconut oil and unsweetened coconut milk (I use lite) add just a hint of coconut flavor to the curried pumpkin soup. Coconut fan? Toast some unsweetened coconut flakes to use as garnish.

Speaking of garnish, I think that’s what makes this soup even better. I love a swirl of plain yogurt (thinned with a little milk or water), salted, roasted pumpkin seeds, and a sprinkle of fresh cilantro. These add a balance of flavors and textures to this smooth pumpkin soup.

A big bowl of this soup paired with a salad and crusty bread make a simple and satisfying fall meal, or try this as a starter when you’re entertaining, especially for Halloween or Thanksgiving. You can even make it weeks in advance and freeze it to make that special meal even easier!

Let’s make easy curried pumpkin soup

1. Saute chopped onions in coconut milk until softened.
2. Add the garlic and saute 1-2 mins more.
3. Stir in the spices and toast until fragrant.
4. Stir in the sugar, pumpkin, salt and cayenne pepper.
5. Stir in the coconut milk and stock, simmer over low heat for 20-30 mins. Squeeze in lime juice and puree with an immersion blender if desired.
6. Serve, garnished with yogurt, roasted pumpkin seeds, and cilantro.

Tips for success

• Use fresh or canned pumpkin interchangeably in this recipe. 
• I like to use lite coconut milk in this pumpkin soup to make it even healthier, but you can use regular coconut milk to make it even richer.
• Make it vegetarian by using vegetable stock in place of chicken stock.
• Keep extra stock on hand to thin the soup to your liking after it simmers.
• If you prefer a smoother consistency, puree the soup with an immersion blender or in a blender.

More tasty soups

• Carrot Ginger Soup
• Easy Black Bean Soup
• Broccoli Cheese Soup
• Roasted Butternut Squash and Apple Soup
• Roasted Fennel and Cauliflower Soup

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Easy Curried Pumpkin Soup

Prep Time

10 mins

Cook Time

40 mins

Total Time

50 mins

 

Warmly spiced and fall ready, this easy curried pumpkin soup will warm you from the inside out.

Course: Soups/Stews

Cuisine: American, Indian

Keyword: curried pumpkin soup, pumpkin soup

Servings: 6 Servings

Calories: 193 kcal

Author: Cathy Roma | What Should I Make For…

Ingredients

• 1 Tbsp coconut oil (vegetable or canola oil can be substituted)
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 Tbsp curry powder
• 1/2 tsp ground ginger
• 1/2 tsp ground cumin
• 2 Tbsp light brown sugar
• 29 oz pumpkin puree, homemade or canned (1 lg can)
• 1 1/2 tsp kosher salt
• 1/4 tsp cayenne pepper (or to taste)
• 13.5 oz lite coconut milk (1 can)
• 3 cups chicken or vegetable stock (plus extra for thinning)
• squeeze of lime juice
• roasted pumpkin seeds, cilantro, and plain yogurt for garnish (optional)

Instructions

1. Heat the coconut oil in a medium pot or dutch oven over med/nigh heat. Add the onion and saute for 3-4 mins.

2. Add the garlic and saute 1-2 more mins. Stir in the spices and toast until fragrant, 1-2 mins more.

3. Add the brown sugar, pumpkin, kosher salt and cayenne pepper. Stir in the coconut milk and stock, stir well.

4. Bring to a simmer and cook over low heat for about 20-30 mins, allowing the flavors to blend, stirring occasionally. Puree with an immersion blender if desired.

5. Taste, adjust seasonings, add a squeeze of lime juice, and thin with additional stock if desired. Serve with garnishes.

Recipe Notes

• Use fresh or canned pumpkin interchangeably in this recipe. 
• I like to use lite coconut milk in this pumpkin soup to make it even healthier, but you can use regular coconut milk to make it even richer.
• Make it vegetarian by using vegetable stock in place of chicken stock.
• Keep extra stock on hand to thin the soup to your liking after it simmers.
• If you prefer a smoother consistency, puree the soup with an immersion blender or in a blender.

Nutrition Facts

Easy Curried Pumpkin Soup

Amount Per Serving

Calories 193 Calories from Fat 81

% Daily Value*

Fat 9g14%

Saturated Fat 7g44%

Polyunsaturated Fat 1g

Monounsaturated Fat 1g

Cholesterol 4mg1%

Sodium 816mg35%

Potassium 469mg13%

Carbohydrates 24g8%

Fiber 5g21%

Sugar 11g12%

Protein 5g10%

Vitamin A 21376IU428%

Vitamin C 8mg10%

Calcium 56mg6%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.