Healthy Pumpkin Curry Soup

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ELIZABETH

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This Pumpkin Curry Soup is sooooo good!

If you love healthy and cozy meals during the colder months, then you need this Pumpkin Curry Soup in your life.

This healthy fall soup is wholesome and comforting and comes together in just 30 minutes. Oh, and did I mention it’s also insanely delicious?

Pumpkin Curry Soup is naturally dairy-free and gluten-free and full of plant-based goodness.

2 Options for the Pumpkin in Pumpkin Soup

  1. Canned: Canned pumpkin puree is totally ok here! Just be sure you don’t buy pumpkin pie filling. The only ingredient in the can should be pumpkin. If you use canned or already-made pumpkin puree, then this recipe comes together in less than 30 minutes.
  2. Fresh: I’ll be honest, I LOVE this soup with freshly made pumpkin puree. If you have time to roast a few small pumpkins then do it because it’s wonderful. And, fresh food always has more nutrients than anything in a can. But do what works best for you. I’ve done it both ways and it’s great!

This dish is made with ingredients like pumpkin puree, coconut milk, vegetable broth, brown sugar (or honey), and curry powder for a flavor explosion in every bite.

Pumpkin Soup Recipe Elizabeth Rider

Pumpkin Soup Ingredients

To make this cozy pumpkin soup, you will need the following key ingredients:

  • Pumpkin puree. Fresh or canned as I mentioned above. Make sure to check the label and only get the kind that’s 100% pure pumpkin. Pumpkin pie filling will not work the same, as it’s loaded with artificial sugar and additives that will throw off the flavor of the soup.
  • Coconut milk. This is what gives the soup its silky smooth consistency. I recommend using full-fat coconut milk from a can for the creamiest soup.
  • Yellow Curry powder. This magical ingredient is the key to every flavorful curry soup recipe and also helps to make the color extra vibrant.
  • Vegetable broth. I like to use vegetable broth to keep this dish vegan-friendly, but feel free to use chicken broth instead if that’s what you have. If I have homemade veggie broth in the freezer I use that. If not, I use the Better Than Bouillon brand concentrate to make some—it’s way better than the stuff in boxes or cans.
  • Brown sugar. Don’t worry, this won’t make your soup too sweet! A touch of brown sugar goes a long way in deepening the rich flavors of this dish. You could also use honey, or leave it out completely. But I suggest using it, the balance of a slight sweetness makes this dish taste like it came from a restaurant.
  • Garnishes. What’s a beautiful soup without its garnish? I recommend topping off this dish with roasted cashews, fresh cilantro, and fried chili oil. Yum! However, I like to take pretty photos for this blog. This soup is equally good without any fancy garnishes.

How to Make Pumpkin Curry Soup

For the best pumpkin soup, all you have to do is follow these simple steps:

  1. In a large dutch oven or heavy-bottomed pot, heat oil over medium heat.
  2. Add onions and cook until translucent, then add garlic and cook for another minute.
  3. Stir in curry powder, cumin, and chili flakes in oil, then cook for one minute.
  4. Add the vegetable broth, pumpkin puree, sugar, and spices, and stir. Bring to a rolling simmer and cook 5-10 minutes.
  5. Turn the heat to low and add the coconut milk. Coconut milk can curdle if cooked for a long time at a high temperature, so I turn the heat to low then add it.
  6. Using an immersion blender (or any blender), blend soup until smooth and continue to cook for 5-10 minutes on low to let the flavors come together.
  7. Divide the soup into bowls. Top with garnishes like fresh cilantro, fried chili oil, and roasted cashews. Enjoy!
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Pumpkin Curry Soup

  • Author: Elizabeth Rider
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 46 servings 1x
  • Category: Soup
  • Method: Saute, blend

Description

Healthy Pumpkin Curry Soup is velvety smooth, easy to make, and bursting with mouth-watering flavors. Pumpkin Curry Soup is naturally dairy-free and gluten-free. It freezes well, too.


Ingredients

Units Scale
  • 1 tablespoon avocado oil (or coconut oil, or healthy cooking oil)
  • 1 small yellow onion, diced
  • 2 garlic cloves, minced or pressed
  • 1 tablespoon yellow curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon chili flakes (omit if a mild heat level is desired)
  • 2 (15-ounce) cans pure pumpkin puree (or 3 cups roasted pumpkin)
  • 3 cups vegetable broth (chicken stock works, too)
  • 2 tablespoons brown sugar (or honey)
  • 1/4 cup full-fat coconut milk
  • 1 teaspoon sea salt or kosher salt, more or less to taste
  • 1/4 teaspoons freshly ground black pepper

To garnish (optional, but recommended!):

  • 1 teaspoon drizzle of chili oil per bowl
  • 2 teaspoons chopped roasted cashews per bowl
  • chopped fresh cilantro
  • To make it look like my photo on this page, 2 teaspoons coconut milk swirled on top before adding the other garnishes. This doesn’t change the flavor a lot, but it looks pretty.

Instructions

  1. In a large dutch oven or heavy-bottomed pot, heat oil over medium heat. Add onions and cook until translucent, 4-5 minutes, then add garlic and cook for another minute.
  2. Stir in curry powder, cumin, and chili flakes if using, then cook for one minute to open up the spices.
  3. Add the vegetable broth, pumpkin puree, brown sugar, salt, and pepper then stir. Let simmer 5-10 minutes.
  4. Turn the heat to low and stir in the coconut milk. Using an immersion blender (or any blender), blend soup until smooth and continue to cook on low for 5-10 minutes. Adjust flavor, if needed, by adding that touch of salt and/or brown sugar, if needed.
  5. Divide the soup into bowls. Top with fresh cilantro, fried chili oil*, and roasted cashews. Enjoy!

This pumpkin soup will keep, covered, in the fridge for up to 3 days, and freezes well for up to 3 months.


Notes

* To make your own fried chili oil, heat coconut oil or avocado oil in a saute pan over medium-high heat for 2-3 minutes, then add red pepper flakes and let them sizzle for 2-3 minutes until the oil turns red. Careful not to let it smoke. Remove from the heat and strain the chili flakes out using a fine-mesh strainer. I typically make 1/2 cup oil to 1 tablespoon chili flakes (use 2 tablespoons to make it even hotter). You can play with the ratio of oil to chili flakes, and even use the fried chili flakes as the chili flakes in step 3. Store leftover chili oil in a covered container in the fridge for up to 2 weeks.

Keywords: pumpkin curry soup, pumpkin soup, healthy fall soup, healthy soup recipe

Health Benefits of Pumpkin

Easily the most popular winter squash of the season, pumpkin is found in everything from cozy soups like this one to the pies that grace your Thanksgiving table. Aside from being absolutely delicious, pumpkin is actually incredibly nutritious.

It’s low in calories and packed with nutrients like Vitamin A and antioxidants, making it a weight-loss-friendly food that can support the body in a wide range of ways. Here are some of the most impressive health benefits of pumpkin:

  • Boosts immunity. There are certain vitamins that are known to boost your immune system and pumpkins are full of them. Not only do pumpkins have a lot of beta-carotene, which our bodies turn into vitamin A, but they are also full of Vitamins C and E, iron, and folate, which all support and protect our immune systems.
  • Protects your eyesight. We all know that carrots are good for your eyesight, but how about pumpkins? Not only is vitamin A great for promoting strong eyesight, but pumpkins also contain certain compounds that lower the risks of cataracts and age-related macular degeneration.
  • Supports weight loss. Given the context we normally consume them in (pumpkin pie, anyone?), it might be a surprise to hear that pumpkins are known as a weight-loss food. They’re low in calories and incredibly nutrient-dense, making them a fantastic food to incorporate into a diet focused on weight loss or weight maintenance.
  • Lowers the risk of some cancers. Pumpkin is filled with carotenoids, a type of antioxidant that is known to reduce the risk of certain cancers.
  • Promotes heart health. Many of the nutrients found in pumpkins are known to support stable blood pressure and reduce the risk of heart-related illnesses.
  • Supports skin health. The beta-carotene found in pumpkin acts as a sort of natural sunscreen that protects your skin from UV rays and promotes healthy skin. I don’t know about you, but that right there is enough to turn me into a pumpkin lover!

More Ways To Use Pumpkin Puree

In my experience, where there’s one can of pumpkin, there are usually several. During the fall and winter seasons, many of us have tons of canned pumpkin in the pantry just waiting to be turned into amazing recipes. If this sounds like you, you’re in luck.

There are a million ways to use pumpkin puree! Rather than forcing you to read an entire cookbook, I’ll share some of my favorites:

  • Smoothies. Pumpkin smoothies, anyone? If you live in an area where winter is not so much a thing (thank you, SoCal!), you’ve got to try this one. Adding pumpkin puree to your banana smoothies is the perfect way to enjoy the flavors of the season, even if the weather doesn’t exactly scream ‘pumpkin season.’
  • Coffee creamer. If you need your daily fix like I do, this is a game-changer. Use your leftover pumpkin puree to make a coffee creamer from scratch! All you need is pumpkin, heavy cream, condensed milk, and a few of your favorite spices.
  • Pumpkin cookies. You can never have too many pumpkin cookies, at least in my household. Use your leftover pumpkin puree to whip up a batch of these mesmerizing Healthy Spiced Pumpkin Cookies.
  • Pumpkin bread. This classic fall staple is one of my all-time favorites. Leftover pumpkin puree is perfect for making a soft and flavorful loaf of pumpkin bread (or pumpkin muffins) to enjoy for a tasty breakfast, snack, or dessert.

How to Store Pumpkin Curry Soup

One of the reasons I love this soup recipe (and all fall soups, really) is because they store incredibly well. This means that anytime I whip up a batch, I know the dish will serve me for several meals.

If you’re a lover of all things meal prep, recipes like this Pumpkin Curry Soup are your best friend!

To store this dish, allow it to cool completely and then transfer it to an airtight storage container. Once properly stored, you can refrigerate the leftover soup for up to 1 week.

If you want to store your leftovers for longer, you can freeze them for up to 2 months.

Frequently Asked Questions

Here are some of the most frequently asked questions about this healthy pumpkin soup:

What’s the difference between pumpkin puree and pumpkin pie filling?

Although both have that signature orange color and delicious, pumpkin-y taste, pumpkin puree and pumpkin pie filling are very different. Canned pumpkin puree contains 100% pumpkin without any added flavors, spices, or sugars.

On the flip side, pumpkin pie filling combines cooked pumpkin with added sugar, spices, and other artificial additives.

For this recipe, it’s important to use pumpkin puree. Otherwise, the flavor of your soup will wind up overly sweet and you’ll be subjected to a ton of unnecessary additives.

Is pumpkin soup healthy?

Yes! This creamy and delicious Pumpkin Curry Soup is low-carb, vegan-friendly, gluten-free, and loaded with nutrients. As long as it’s consumed in moderation, this dish is an incredibly healthy addition to your diet.

What should I serve this soup with?

Honestly, this cozy soup tastes fantastic with anything or on its own. My favorite dishes to pair with pumpkin soup are salads, rice, and fresh bread for dipping. Feel free to get creative and serve this dish alongside anything you prefer, or by itself!

More Healthy Fall Soup Recipes

If you liked this nourishing fall soup, try these next:

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Hi, I'm Elizabeth

I'm a strong believer that life is too short to settle for anything less than living your best life. 

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