This Pumpkin Curry Soup is full of rich Thai flavor with red curry paste, lime, creamy coconut milk, cilantro, and a touch of coconut sugar for just the right amount of sweetness. This 30-minute recipe is vegan, paleo-friendly, and gluten-free. This will make a great first course for your Thanksgiving dinner too.
Love pumpkin recipes? Try our Pumpkin Coffee Cake, Easy Pumpkin Pie Cinnamon Rolls, or Pumpkin Cupcakes with Cream Cheese Frosting. You can also learn How to Cook a Pumpkin for this recipe too. Or check out our 38 Extraordinary Pumpkin Recipes.
Helpful Items For This Recipe
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Vitamix Immersion Blender, Stainless Steel, 18 inches
What is in Pumpkin Curry Soup?
I have more information than normal on the ingredients as they are important for this soup to be amazingly good, but I have also included alternatives for some of the ingredients that you might not have on hand or don’t want to purchase.
There is no added salt in this recipe because several of the ingredients contain salt (coconut aminos, curry paste, and broth). If you use low-sodium broth or make any changes to this recipe, consider salting to taste if needed.
For an extra rich and creamy soup, you can stir a few tablespoons of creamy nut butter into the soup before blending.
For a more subtle curry flavor, you can reduce the amount of curry paste used. You may need to adjust the salt and other spices to taste to make sure the soup is still flavorful enough. Keep in mind that although red curry paste looks spicy, it is really fairly mild (especially when used with coconut milk). The only spicy ingredient in the soup is the cayenne pepper.
If you enjoy more spice, you can add more cayenne pepper or an additional tablespoon or two of Thai chili paste.
Ingredients
Full-Fat Coconut Milk
The fat is fairly important for mouth-feel and flavor in this recipe; you could use light coconut milk but keep in mind that it will not be nearly as rich and creamy. Do not use coconut milk from a carton (like those found in the dairy section) or any other alternative milk because they are too watery.
Coconut oil
If you want to minimize the coconut flavor in this soup, you can use refined coconut oil. Unrefined coconut oil also tastes great in this soup but has a stronger coconut flavor. Olive oil or avocado oil also make good substitutes for this ingredient.
Shallots
If you can’t find shallots at your local grocery store, you can substitute one small sweet yellow onion for two small shallots.
Grated Ginger
Instead of fresh ginger, you can use ½ tbsp of ginger paste.
Carrots
Carrots add a bit of sweetness to this recipe. Butternut squash makes a great substitute for carrots. If you have a butternut squash on hand that you need to use up, try using it in this recipe! Remove the seeds, peel, and dice the squash, then measure out the diced squash to replace the carrots. To achieve the same consistency, use about 280 grams of squash.
Thai Red Curry Paste
I used Thai Kitchen Red Curry Paste. This brand has a nice flavor and is easy to find at most conventional grocery stores. Green curry paste will also taste great; however, the color will not be quite as appealing. I don’t recommend using curry powder in this recipe.
Vegetable Stock
If you don’t need to follow a vegetarian/vegan diet, chicken broth can be used in place of vegetable broth in this recipe. Chicken bone broth or stock makes a flavorful substitute. I do not recommend using beef broth or plain water.
Coriander
Coriander is the seed from cilantro. If you do not have any ground coriander on hand, you can substitute about ¼ chopped fresh cilantro before blending the soup.
Coconut Sugar
Coconut sugar has a rich, almost caramel-ly flavor. If you need to swap out this ingredient, try dark brown sugar or maple syrup.
Canned Pumpkin Puree
If you have homemade pumpkin puree, feel free to use this in place of store-bought puree. There might be some variations in the consistency when compared to store-bought pumpkin puree, but this should not make a huge difference. Do not use pumpkin pie filling.
Coconut Aminos
Coconut aminos are slightly sweet and less salty than soy sauce. If you have to, soy sauce can be used in its place but reduce it to 1 tbsp and consider adding a little more coconut sugar to taste. Affiliate link above.
In addition to these ingredients above, there is also garlic, celery, lime juice, coconut milk, cayenne pepper, salt, and pepper. Plus pumpkin seeds, coconut cream, lime wedges, and cilantro to garnish.
How to Make Pumpkin Curry Soup
1. Begin by preparing vegetables. Peel and dice shallots and garlic cloves. Peel the carrots and slice them into 1/4-inch rounds, discarding ends. Chop the celery ribs. Peel and grate the ginger.
2. Heat 1 tbsp of coconut oil in a large stock pot or Dutch oven on the stovetop over low-medium heat. Add diced shallot and minced garlic and sauté for 2-3 minutes, allowing the shallot to slightly caramelize but not burn.
3. Add the diced carrots, chopped celery, and grated ginger to the pot with the shallot. Cook for a few minutes until the ginger becomes fragrant.
4. Add in the black pepper, coriander, cayenne pepper, coconut sugar, and curry paste. Sauté for a minute or two while stirring and allowing flavors to develop.
5. Top the vegetables with the broth, deglazing the bottom of the pan. Increase the heat and bring it to a boil. Once boiling, reduce the heat, lowering it to a simmer. Simmer veggies for about 15 minutes or until carrots are fully softened and tender, stirring occasionally.
6. Add the pumpkin purée, coconut milk, and coconut aminos to the pot and stir. Continue to cook until the soup returns to a low boil, stirring throughout.
7. Once hot, remove the pot from the heat. Allow the soup to cool slightly, and then puree the soup with an immersion blender or standup blender until the soup is a smooth, uniform texture with no chunks.
8. Top with chopped cilantro, pepitas, lime wedges, and a swirl of coconut cream, and enjoy.
FAQs
Is this recipe healthy?
Yes! One cup of soup contains 10% or more of 9 vitamins and minerals. It is also a great source of healthy fats, like medium-chain triglycerides, which have been shown to produce cognitive benefits and be neuroprotective. One cup also contains 4 grams of fiber which can support gut health and keep you feeling fuller longer!
What can I serve with this pumpkin curry soup?
You can serve this soup as a side dish or make it a well-balanced meal by adding in some thinly sliced cooked chicken breast, sausage, chicken meatballs, or baked tofu. Pair this soup with a simple source of protein for an easy weekday lunch prepped ahead of time.
How can I store this soup?
Store this soup in an airtight container in the fridge for 4-5 days. For longer storage, store in the freezer for up to 1 month. To freeze, allow the soup to cool and then transfer it to a freezer-safe airtight container. To thaw, pull the soup and place it in the fridge for 24 hours. Reheat in the microwave or on the stovetop.
What type of diets is this soup appropriate for?
This soup is considered vegan-friendly, paleo, and gluten-free. If you have any severe allergies, always verify that any packaged ingredients used are compliant with your needs.
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Pumpkin Curry Soup
Ingredients
- 1 tbsp coconut oil
- 2 small shallots peeled and diced
- 4 cloves of garlic peeled and minced
- 2- inch piece of ginger grated (about 1 rounded tbsp grated)
- 3 large carrots peeled and chopped (280 g, about 2 rounded cups)
- 4 celery ribs chopped (105 g, about 1 cup)
- 1 jar of Thai red curry paste 4 oz
- 1/2 tsp black pepper
- 1/2 tsp coriander
- 1/8 tsp cayenne pepper more if you like things spicy
- 2 tbsp coconut sugar
- 4 cups vegetable broth
- 2 tbsp coconut aminos
- 2 15- oz. can pumpkin puree 850 g
- 1 15- oz. can coconut milk full fat
- 1 lime juiced
Suggested toppings
- Pepitas
- Fresh cilantro chopped
- Coconut cream
- Lime wedges
Instructions
- 1. Begin by preparing vegetables. Peel and dice shallots and garlic cloves. Peel the carrots and slice them into 1/4-inch rounds, discarding ends. Chop the celery ribs. Peel and grate the ginger.
- 2. Heat 1 tbsp of coconut oil in a large stock pot or Dutch oven on the stovetop over low-medium heat. Add diced shallot and minced garlic and sauté for 2-3 minutes, allowing the shallot to slightly caramelize but not burn.
- 3. Add the diced carrots, chopped celery, and grated ginger to the pot with the shallot. Cook for a few minutes until the ginger becomes fragrant.
- 4. Add in the black pepper, coriander, cayenne pepper, coconut sugar, and curry paste. Sauté for a minute or two while stirring and allowing flavors to develop.
- 5. Top the vegetables with the broth, deglazing the bottom of the pan. Increase the heat and bring to a boil. Once boiling, reduce the heat, lowering it to a simmer. Simmer veggies for about 15 minutes or until carrots are fully softened and tender, stirring occasionally.
- 6. Add the pumpkin purée, coconut milk, and coconut aminos to the pot and stir. Continue to cook until the soup returns to a low boil, stirring throughout.
- 7. Once hot, remove the pot from the heat. Allow the soup to cool slightly, and then puree the soup with an immersion blender or standup blender until the soup is a smooth, uniform texture with no chunks.
- 8. Top with chopped cilantro, pepitas, lime wedges, and a swirl of coconut cream, and enjoy.
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