When you want a soup that feels like a hug in a bowl, try this pumpkin curry soup. It tastes like it should be served at a Thai restaurant, but it doesn’t require any specialty ingredients. Just a few pantry staples make it ultra-flavorful!
This one is inspired by my Curried Butternut Squash Soup, but it’s a little easier because it uses canned pumpkin. (That means you don’t have to cut or peel a fresh squash to get started!)
Paired with creamy coconut milk and fresh ginger, the flavor is hard to resist.
Ingredients You’ll Need
- Canned Pumpkin. Using canned pumpkin makes this soup easy, since there’s no squash to peel and cut before you get started. (Make sure you don’t accidentally buy pumpkin pie mix; that wouldn’t taste the same!)
- Coconut Milk. Shop for full-fat canned coconut milk, rather than the lite or refrigerated versions, for the best texture and flavor. The coconut solids and liquid may be separated when you open the can, but they will melt together when warmed on the stove top.
- Curry Powder. Store-bought curry powder is usually pretty mild in flavor, unless you live outside of the United States. (I buy Simply Organic and Whole Foods 365 brands most often.) If you buy a super-spicy curry powder, start with less than this recipe calls for. You can always add more later!
- Onion. Yellow onion adds natural sweetness and aromatic flavor.
- Fresh Garlic and Ginger. These add restaurant-quality flavor. Use a microplane to finely mince them directly into the pot, for the finest texture possible.
- Maple Syrup. This liquid sweetener is easy to add at the end, because you don’t need to worry about it dissolving. It balances the soup’s spicy and tangy flavors and can be adjusted to your tastes.
- Lime Juice. A squeeze of fresh lime juice helps boost the overall flavor, but lemon juice will work, too.
- Cilantro. I think this is a necessary ingredient, but you can use it as a garnish for serving if you don’t want green pieces wilted into your soup.
How to Make Pumpkin Curry Soup
Step 1:
Heat a large pot over medium-high heat and add a drizzle of olive oil. Sauté the onion until it softens, about 8 to 10 minutes.
Then add the garlic, ginger, curry powder, and cayenne pepper. Stir briefly, just until they smell fragrant, about 1 more minute.
Step 2:
Next, add the canned pumpkin, coconut milk, 2 cups of water, and 2 teaspoons of salt to the pot. The coconut milk might look separated into liquid and solids when you first open the can, but pour it all into the pot— it will melt into a creamy consistency as it warms up.
Bring the liquid to a boil over high heat. Once it’s vigorously bubbling, cover the pot with a lid and lower the heat. Let the soup simmer for 15 minutes.
Step 3:
When the timer goes off, remove the lid and use an immersion blender to puree the soup. (This step is optional, but my family prefers a silky texture.) Alternatively, you can transfer the soup to a blender and carefully blend it until smooth.
Safety Tip: If you’re going to blend hot soup, it’s important to use a blender with a vent at the top of the lid. (Not a bullet-style blender.) Lightly cover the vent with a towel, so you won’t get splattered as it blends. In this case, you could also blend the cooked onions with the 2 cups of water before adding in the pumpkin and coconut milk. That way, the soup isn’t so hot yet.
Serving Tips
To finish the flavor, add the lime juice, 2 tablespoons of maple syrup, and extra salt, if needed. Taste the soup, and add another tablespoon of maple syrup, if desired. As soon as you’re happy with the flavor, it’s ready to serve warm.
You can add the chopped cilantro directly into the hot soup and let it wilt before serving, or just serve it on top as a garnish. I also like to add chopped peanuts on top for extra texture, but you can add anything you like.
Storage Tip: You can store leftover soup in an airtight container in the fridge for up to 5 days. It’s easy to reheat on the stove or in the microwave.
- 1 tablespoon olive oil
- 1 small yellow onion , chopped
- 1 garlic clove , minced
- 1 inch fresh ginger , minced
- 1 tablespoon curry powder
- ⅛ teaspoon cayenne pepper
- 15 -ounce can pumpkin puree
- 15 -ounce can full-fat coconut milk
- 2 to 3 tablespoons maple syrup
- 1 tablespoon lime juice
- ¼ cup fresh cilantro , chopped
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Heat a 4-quart or larger pot over medium-high heat and add a drizzle of olive oil. Cook the onion until it’s soft, about 8 to 10 minutes. Then add the minced garlic, ginger, curry powder, and cayenne pepper. Stir briefly until the spices smell fragrant, about 1 minute.
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Add the canned pumpkin and coconut milk to the pot, along with 2 cups of water. The coconut milk may look separated when you first pour it out of the can, but it will become creamy as it warms up. Season with 2 teaspoons of salt and bring the liquid to a boil.
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Once the liquid is vigorously boiling, lower the heat and cover the pot with a lid. Let it simmer for 15 minutes. Then remove the lid and use an immersion blender to puree the soup if you don’t want onion pieces throughout. (This is optional.)
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Finish the soup by adding the lime juice, 2 tablespoons of maple syrup, and an extra ¼ teaspoon of salt, if needed to boost the flavor. If you’d like it to taste sweeter (I usually do), add another tablespoon of maple syrup. Then stir in the fresh cilantro, or serve it on top as a garnish. (I like it wilted in the soup, but my kids do not… so this is up to you.)
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As soon as you’re happy with the flavor, this soup is ready to serve warm with your favorite toppings. Leftovers can be stored in an airtight container in the fridge for up to 5 days.
Blender Variation: If you want a silky-smooth soup, transfer the cooked onion and spices to a blender, then add 2 cups of water before moving on to step 2. Secure the lid and blend until smooth, then return this mixture to the pot and continue with the recipe, adding the pumpkin and coconut milk. This helps you blend everything before the soup is piping hot!
Seasoning Note: The flavor is finalized at the end of this recipe, so don’t be afraid to taste-test it several times and adjust. If you end up adding too much sweetener, you can balance it out with added lime juice or salt. Or if you add too much salt, you can balance it out with a touch more sweetness. If you think the soup tastes bland, it likely needs a little more salt. Don’t be afraid to add more, just a 1/4 teaspoon at a time, so you don’t overdo it.
Calories: 213kcal | Carbohydrates: 15g | Protein: 3g | Fat: 18g | Saturated Fat: 14g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 2g | Sodium: 15mg | Potassium: 363mg | Fiber: 3g | Sugar: 7g | Vitamin A: 11104IU | Vitamin C: 6mg | Calcium: 48mg | Iron: 4mg
More Recipes to Try
Chicken Vegetable Soup
Turmeric Chicken Soup
Detox Soup
Healthy Zuppa Toscana
Curry Chicken Soup
If you try this pumpkin curry soup, please leave a comment and star rating below to let me know how you like it. I appreciate the feedback!
