Coconut Curry Pumpkin Soup

I love the fall. I love pumpkin. I love pumpkin in the fall. Throw in some hearty soup and a bottle glass of wine and I’m one happy gal.

Truth be told, I have canned pumpkin in my pantry 12 months of the year. It’s healthy, easy to adapt into various recipes and it just tastes good. Add in a healthy dose of nutrients and you really can’t go wrong with pumpkin.

After Halloween is done, I’m usually on a mission to roast my pumpkins and make oodles of amazing treats with them before they rot and become the community eye-sore on my front stairs. Most years, I get too distracted and my good intentions quickly turn into me, sheepishly trying to dispose of my rotting, smelly pumpkins whilst gagging at the grossness of this, now expired produce disintegrating in my gloved hands.

Who’s up for some pumpkin NOW?!?!

Anyway, this year, I was on the ball and got to roasting right away. The first time I did was freeze and store some roasted pumpkin for later use in recipes, either for the family or baby food. The next was to make one of my favorite soups of the season: pumpkin soup.

Eat me!!!
Eat me!!!

I really wanted to make something flavorful and tasty but also keep it plant-based and avoid using any heavy creams. Though they make for a great-tasting soup (my mother-in-law made a similar soup to this which was very, very good), I wanted to plant-it-up more and still maintain that nice, creamy texture. What I came up with was this recipe, using coconut milk instead of cream (similar concept to my coconut cauliflower soup from last year) and bam! Instant goodness!

What I like about this recipe is that it’s open to options. You can use sweet potato instead of pumpkin if that’s what’s cheaper or more readily available. You can use as much or as little cayenne as you like depending on how much heat you like (or sub red pepper flakes if you prefer), and you can use full or lite coconut milk if calories are a concern. You can even add cooked quinoa to it and either blend it in or keep it intact to make a meal out of the soup. The possibilities are nearly endless!


1/4 cup Coconut Oil

1 small Onion, chopped (roughly 1 cup)

2 cloves Garlic, minced

3 cups Vegetable Broth

1 tsp mild Curry Powder

1/4 tsp coriander seeds (or ground coriander)

1 1/4 cups pureed Pumpkin (approx. the same as a 15oz can)

1 cup full fat Coconut milk (canned, not boxed)

salt/pepper to taste

1/8 tsp cayenne pepper (optional)

1 cup cooked quinoa (optional)

Raw pumpkin seeds for garnish

Cooking Instructions

  • In a large pot or dutch oven, heat the coconut oil until melted and add the onion and garlic, saute on med-high heat for about 5 minutes or until onion is translucent and fragrant.
  • Add in vegetable broth, curry, coriander, and cayenne (if using). Bring to a gentle boil, stirring often.
  • Once boiling, cover and reduce heat to med-low. Leave for 20 minutes, stirring once or twice.
  • Add in pumpkin puree, coconut milk. Whisk to combine and allow to book an additional 5-10 minutes.
  • Add in the salt/pepper and adjust the other seasonings to taste (perhaps adding more cayenne).
  • Pour mixture into a blender in batches and blend until smooth (be careful not to overfill as the hot soup and steam could cause the top to blow off). Return to pot, stir in quinoa (if using. Or if you want to puree as well, add it in prior to blending) and serve with a hearty piece of toasted bread and pumpkin seeds to garnish.

Depending on how thick you like your soup, you can add more or less broth until you get the desired consistency.

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Stephanie is a Canadian Mom of 3, Runner, Certified Functional Strength Coach (CFSC), Christ-follower and all around reeker of awesomeness. When she's not chasing after her kids, you can find her dreaming big dreams and bringing them to life.

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