Pumpkin Curry Soup

Have you been to a pumpkin patch yet this fall? According to my Facebook feed, I might be the only person who hasn’t, and I am definitely the only one of our neighbors who doesn’t have a big orange pumpkin cheerily placed on the front porch. Sorry neighbors! I promise there has been plenty of pumpkin happening inside my home, this creamy and healthy Pumpkin Curry Soup included.

Healthy Thai Pumpkin Curry Soup with Coconut Milk. Easy vegan recipe that’s ready in 30 minutes! Creamy, comforting, and perfect for fast fall dinners.

This easy vegan pumpkin soup cooks in a single pot and carries deep flavor notes of Thai curry, coconut, and peanut. It’s healthy, happens to be gluten and dairy free, and is also ready in 30 minutes flat, thanks to the use of a super speedy shortcut ingredient, canned pumpkin.

Between friends, I’ve had the idea for a spiced Thai Pumpkin Curry Soup floating about in my brain for a long while but avoided it for two reasons.

One, I was worried that the only way to make a richly flavored, satisfying pumpkin soup was to roast an actual, whole pumpkin. I had visions of an enormous, Cinderella-sized squash becoming lodged in my oven, breaking a sweat while attempting to slice it, and stringy pumpkin goo coating every surface of my kitchen. Nightmare.

Two, I felt that if I avoided the above scenario by using canned pumpkin instead of a whole, fresh pumpkin, I was somehow cheating.

Thai Pumpkin Curry Soup with coconut milk. Healthy and filling vegan recipe that’s perfect for fall dinners.

I’m not sure where I got the idea that making pumpkin soup with canned pumpkin is cheating—after all, I use it for Healthy Pumpkin Bread, Pumpkin French Toast, Pumpkin Energy Balls, and every single one of these pumpkin recipes without blinking—but it took a night of hungry desperation to set me straight.

It was 7:45 p.m., and I was staring down a butternut squash, willing it to peel, dice, and puree itself for soup. Not surprisingly, the squash did not grant my request.

WHY, I wondered, does squash not come already prepped, pureed, and in a convenient can so that I can make myself soup in a hurry?

I think you know where this is going.

DUH. Canned pumpkin. You are the answer to my weeknight soup prayers!

Although pumpkin’s flavor profile is a little different than butternut squash’s, the two share many of the same characteristics. If you are a fan of butternut squash soup (especially this Butternut Squash Apple Soup), I’m betting you’ll love this vegan Pumpkin Curry Soup too.

Easy, healthy, vegan Pumpkin Curry Soup with coconut milk.

Since canned pumpkin is fairy bland on its own, I added plenty of rich flavors to make this soup interesting and delicious. Thai red curry paste does 90% of the lifting. It’s one of my favorite pantry ingredients. With just a few tablespoonfuls, you can infuse a whopping amount of flavor into all kinds of savory recipes. It’s available in the Asian food aisle of almost any grocery store (even Target carries it) or online. If you’ve never had it, it’s more sweet and robust than spicy hot. If you are feeling hesitant, you can always start with a little, then build to taste.

Taking inspiration from my favorite Chicken Stir Fry with Thai Peanut Sauce, I added a little peanut butter to make the soup extra creamy and filling (to make the Pumpkin Curry Soup Paleo or peanut free, swap almond butter), fresh ginger to wake it up, and coconut milk to make it silky. The recipe is flexible, so feel free to adjust the spices to suit your individual taste.

Pumpkin Curry Soup with Coconut Milk, Thai red curry paste, and peanuts. Simple, gluten free, vegan, and Paleo-friendly!

In other pumpkin news, I plan to (finally) pick up a few pumpkins from the big bin at the grocery store to decorate my porch later this week. They might not be fresh from the patch, but as this Pumpkin Curry Soup can attest, there’s no harm in a little shortcut every now and then.

Tools I used to make this recipe:

  • Dutch oven: I own and love this one. This is another excellent, affordable option. I also love this brand.
  • Immersion blender
  • If you love the idea of serving pumpkin soup inside a pumpkin but aren’t ready to go in for the whole squash, this looks like a perfect (and pretty!) solution.
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Pumpkin Curry Soup

Yield: 4–6 servings, about 8 cups

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Ingredients:

  • 2 teaspoons coconut oil or extra-virgin olive oil
  • 1 1/2 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 (15-ounce) cans pure pumpkin puree (not pumpkin pie filling)
  • 1/2 tablespoon coconut sugar or light brown sugar (do not omit, as it balances the flavor of the soup)
  • 1 teaspoon ground cumin
  • 1/2  teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/8 to 1/4 teaspoon cayenne pepper, plus additional to taste
  • 1 (14-ounce) can light coconut milk
  • For topping: chopped roasted peanuts or pepitas, chopped fresh cilantro, coconut cream or plain nonfat Greek yogurt

Directions:

  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.
  • 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.
All images and text ©/Well Plated.

Nutrition Information

Serving Size: 1 (of 6), about 1 1/2 cups

  • Amount Per Serving:
  • Calories: 172 Calories
  • Total Fat: 8g
  • Saturated Fat: 4g
  • Sodium: 345mg
  • Carbohydrates: 21g
  • Fiber: 9g
  • Sugar: 10g
  • Protein: 5g

Did you try this recipe? I want to see! Follow Well Plated on Instagram, snap a photo, and tag it #wellplated. I love to know what you are making!

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About Erin Clarke

I’m fearlessly dedicated to making healthy food taste incredible. Wearer of plaid, travel enthusiast, and firmly convinced that sweets and veggies both deserve a place at the table. MORE ABOUT ERIN…

19 comments

  1. I SO hear you on the whole peeling/breaking down thing – I broke down a few pumpkins for this recipe I was testing, and it was an ORDEAL. Pumpkin purée is the way to go!! :D

  2. Oh Erin, Thank you for your wonderful blog and Recipes. 
    You have been a life saver these past few weeks. With our weather cooling and becoming drab and dismal. My family and friends have been excited to see what I try next from your site! So again Thank You! 

  3. Erin, this looks so good!!! I’m new to your blog and am so excited that I found you. I love your whole grain approach to cooking and that you provide the nutrition info….thank you, keep it up!!!!

  4. This reminds me of my mom’s butternut and curry soup, it looks mouth wateringly good!! So perfect for chilly weather.

  5. I’m all for pumpkin puree!! 🙌🏻

  6. Gorgeous and I love the peanuts! so yummy!

  7. I can’t wait to try this one! I just made butternut squash soup this week, so this pumpkin variation looks quite delicious!
    One quick tip I found for the squash soup. Like you, I did not want to peel, dice and roast the squash. So I cut it in half, scooped out the seeds, drizzled with olive oil, salt and pepper and roasted. It scoops out sooo easily, is soft and requires so much less effort! Win in my book :)

  8. I haven’t been to the pumpkin patch yet. Haha! On my list. Actually no, it’s not. But I will gladly eat this bowl of soup instead.

  9. This looks AMAZING!!!!!

  10. Made this tonight and it was really good. I gobbled it up and forgot to put toppings on it! I’ll try the leftovers with toppings!

    Rating: 5
  11. This was a delicious vegetarian soup for soup Monday. Homemade biscuits made it even better. Because I got lazy, I didn’t puree it, and it was still great. Thanks for a great recipe!

    Rating: 5
  12. My favorite type of pumpkin/squash soup! Love coconut and red curry :)

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