5.0 from 168 votes
Curried Pumpkin Soup Recipe
When the days start shortening, it signifies the arrival of soup season. This warm and comforting curried pumpkin soup is a fall classic with a delicious, curried twist – but the real star of this show is the warming maple and ginger caramelized onions!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 servings
Calories: 293 kcal
Course:
Soup
Cuisine:
North American
Ingredients
The Maple Ginger Onions
- 2 tablespoons oil
- 1 large yellow onion thinly sliced
- ¼ cup maple syrup
- 1 tablespoon grated fresh ginger
- A pinch of sea salt
The Curried Pumpkin Soup
- 2 tablespoons oil
- 1 large yellow onion diced
- 2 tablespoons chopped ginger
- 3 cloves garlic minced
- 2 teaspoons curry powder
- 1 teaspoon Turmeric
- ¼ teaspoon red pepper flakes or more to taste
- 1 large apple peeled, cored and diced
- 15 ounce can pumpkin puree NOT canned pumpkin pie mix!
- ¼ cup orange juice
- 3 cups milk and/or cream see notes
- sea salt and freshly ground pepper to taste
Instructions
- Add the oil to a large frying pan over medium heat. Add the sliced onions and cook till very soft and lightly browned, about 5 or 6 minutes.
- Add the maple syrup, ginger, and sea salt and reduce heat to medium-low and continue cooking, stirring often, until the onions are thick and caramelized, about 10 minutes. Set aside.
- Meanwhile, heat the oil in a large soup pot over medium-high heat. Add the onion, ginger, garlic, curry powder, turmeric, red pepper flakes, and apple and sauté until the onion is tender, about 5 minutes.
- Stir in the pumpkin and orange juice and then transfer everything in the soup pot to a food processor or blender. Add the milk and puree until smooth.
- Return the soup to the pot and bring it to a gentle simmer. Season the soup with salt and pepper.
- To serve, ladle the soup into bowls (or mini pumpkins) and top with caramelized onions and croutons. Enjoy!
Cup of Yum
Notes
- We like using 2 cups of whole milk + 1 cup of whipping cream. This combination creates a soup that is creamy but not too rich.
- You can use all milk for a lighter soup. Or use plant-based milk for dairy-free.
Nutrition Information
Serving
1 serving = ¼ of the recipe
Calories
293kcal
(15%)
Carbohydrates
41g
(14%)
Protein
3g
(6%)
Fat
15g
(23%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
4g
Monounsaturated Fat
9g
Trans Fat
1g
Sodium
24mg
(1%)
Potassium
526mg
(15%)
Fiber
6g
(24%)
Sugar
26g
(52%)
Vitamin A
16655IU
(333%)
Vitamin C
22mg
(24%)
Calcium
83mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 293
% Daily Value*
| Serving | 1 serving = ¼ of the recipe | |
| Calories | 293kcal | 15% |
| Carbohydrates | 41g | 14% |
| Protein | 3g | 6% |
| Fat | 15g | 23% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 1g | 50% |
| Sodium | 24mg | 1% |
| Potassium | 526mg | 11% |
| Fiber | 6g | 24% |
| Sugar | 26g | 52% |
| Vitamin A | 16655IU | 333% |
| Vitamin C | 22mg | 24% |
| Calcium | 83mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.