clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Pumpkin Curry Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews
  • Author: Elizabeth Rider
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4-6 servings 1x
  • Category: Soup
  • Method: Saute, blend


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.


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.


  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.


* 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.