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Pumpkin Curry Soup (Vegan!)

This cozy pumpkin curry soup is a bowl of autumn sunshine! Warmly spiced, luxuriously creamy, and made with simple, healthy, seasonal ingredients.

Prep Time
25 mins
Cook Time
25 mins
Total Time
45 mins
Servings: 4
Calories: 331 kcal
Course: Main Course , Soup
Cuisine: Indian , Vegan , gluten-free

Ingredients

  • 1 medium yellow onion
  • 3 cups butternut squash, cubed
  • 3 cloves garlic
  • 1/2 tsp. ginger, freshly grated
  • 2 1/2 cups vegetable broth
  • 13.5 oz. can coconut milk, unsweetened
  • 15 oz. can pumpkin puree
  • 1 Tbsp. curry powder (or less)
  • 1/2 tsp. ground cumin
  • 1/4 tsp. salt

Instructions

    Cup of Yum
  1. Dice onion. Peel and cube butternut squash.
  2. In a stockpot over medium-high heat, sauté onion for 7-8 minutes. (I use 3 Tbsp. water/broth for no-oil sauté method, adding more as needed.)
  3. Meanwhile, mince garlic and grate ginger.
  4. When onion is translucent, add garlic, ginger, curry powder, cumin, and salt. Stir and cook 1 minute.
  5. Then add butternut squash, broth, coconut milk, and pumpkin puree. Stir well and bring to a light boil. Then reduce heat, cover, and lightly simmer for 20 minutes.
  6. Blend soup until smooth & creamy. I highly recommend an immersion blender. (Otherwise you'll need to carefully transfer the soup in batches to a blender. Please use extreme caution with this, as hot foods can erupt in the blender.)
  7. Salt & pepper to taste. Garnish with any desired toppings.

Notes

  • Garnish (optional): Fresh cilantro, swirl of coconut milk, maple syrup, pumpkin seeds, dairy-free sour cream or plain yogurt, fresh lime juice, roasted chickpeas, or anything else that sounds good!
  • Curry powder: Adjust this to your liking. I enjoy the full 1 Tbsp. for strong flavor and a warmly spicy kick. But you can reduce to 2 tsp. for less.

Nutrition Information

Calories 331kcal (17%) Carbohydrates 32g (11%) Protein 5g (10%) Fat 23g (35%) Saturated Fat 20g (100%) Polyunsaturated Fat 0.4g Monounsaturated Fat 1g Potassium 918mg (26%) Fiber 8g (32%) Sugar 12g (24%) Vitamin A 28038IU (561%) Vitamin C 32mg (36%) Calcium 113mg (11%) Iron 4mg (22%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 331

% Daily Value*

Calories 331kcal 17%
Carbohydrates 32g 11%
Protein 5g 10%
Fat 23g 35%
Saturated Fat 20g 100%
Polyunsaturated Fat 0.4g 2%
Monounsaturated Fat 1g 5%
Potassium 918mg 20%
Fiber 8g 32%
Sugar 12g 24%
Vitamin A 28038IU 561%
Vitamin C 32mg 36%
Calcium 113mg 11%
Iron 4mg 22%

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