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Pumpkin Curry Soup

Creamy Thai Pumpkin Curry Soup. A rich, comforting, and healthy vegan soup made with coconut milk, pumpkin, and the perfect blend of spices.

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4 –6 servings, about 8 cups
Calories: 172 kcal
Course: Soup
Cuisine: American

Ingredients

  • 2 teaspoons coconut oil or extra-virgin olive oil
  • 1 ½ cups chopped sweet yellow onion about 1 medium
  • 3 cloves garlic minced (about 1 tablespoon)
  • 1 tablespoon minced fresh ginger
  • 3 tablespoons Thai red curry paste
  • 2-3 cups low-sodium vegetable broth or low-sodium chicken broth if the soup being vegetarian is not a concern, divided
  • 2 tablespoons almond butter or peanut butter, I used natural drippy peanut butter
  • 2 cans pumpkin puree (15 ounce cans) not pumpkin pie filling
  • ½ tablespoon coconut sugar or light brown sugar. Do not omit, as it balances the flavor of the soup
  • 1 teaspoon ground cumin
  • ½   teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • ⅛ to 1/4  teaspoon cayenne pepper plus additional to taste
  • 1 can light coconut milk (14 ounces)
  • For topping: chopped roasted peanuts or pepitas chopped fresh cilantro, coconut cream or plain nonfat Greek yogurt

Instructions

    Cup of Yum
  1. In a large pot or Dutch oven, melt the coconut oil over medium heat. Add the onion and sauté for 5 minutes, until translucent. Add the garlic and ginger and cook 1 additional minute, until fragrant. Stir in the Thai curry paste.
  2. In a small bowl or large measuring cup, whisk together 1/3 cup of the vegetable broth and the almond butter or peanut butter until smooth. Add the mixture to the pot. Add the pumpkin, coconut sugar, cumin, salt, pepper, cayenne, and 1 2/3 cups of the remaining vegetable broth. Stir until well combined.
  3. With an immersion blender, puree the soup until completely smooth, adding a little of the coconut milk if it is too thick to blend smoothly. Alternatively, you can ladle the soup carefully into a blender or food processor and puree it in small batches. Stir in the remaining coconut milk. If the soup is too thick for your liking, add additional vegetable broth until you reach your desired consistency.
  4. Taste and add additional salt, black pepper, and/or cayenne pepper as desired. (My batch needed an extra pinch of salt; this will vary based on you vegetable broth). Serve hot with desired toppings.

Notes

  • Store leftovers in an airtight container for up to 1 week or freeze for up to 2 months. Let thaw overnight in the refrigerator and reheat gently on the stovetop or in the microwave.

Nutrition Information

Serving 1(of 6), about 1 1/2 cups Calories 172kcal (9%) Carbohydrates 21g (7%) Protein 5g (10%) Fat 8g (12%) Saturated Fat 4g (20%) Sodium 345mg (14%) Fiber 9g (36%) Sugar 10g (20%)

Nutrition Facts

Serving: 4–6 servings, about 8 cups

Amount Per Serving

Calories 172

% Daily Value*

Serving 1(of 6), about 1 1/2 cups
Calories 172kcal 9%
Carbohydrates 21g 7%
Protein 5g 10%
Fat 8g 12%
Saturated Fat 4g 20%
Sodium 345mg 14%
Fiber 9g 36%
Sugar 10g 20%

* Percent Daily Values are based on a 2,000 calorie diet.