Curried Pumpkin Soup

Curried Pumpkin Soup with Cultured Coconut Cream

5 from 1 reviews

Curried pumpkin soup is a hearty and complete meal when accompanied by a slice of sourdough bread or naan. It only takes 30 minutes to make, so it is a nutritious and delicious option for busy weeknights.


Units Scale
  • 2 tbsp oil
  • 4 medium carrots, coarsely chopped
  • 1 small pumpkin, peeled, seeded and coarsely chopped
  • 1 onion, sliced
  • 3 cloves of garlic
  • 2 tbsp grated fresh ginger
  • 1 tsp red Thai curry paste (or curry powder)
  • 8 cups of low sodium broth
  • 2 cups of red lentils
  • 1/4 to 1/2 cup of soy sauce


  • 2 cups cultured coconut milk
  • 1/4 cup of toasted pumpkin seeds
  • 1 bunch cilantro


  1. This soup is pureed at the end, so the vegetable can be rough chopped.
  2. Heat the oil in a large pot and saute the vegetables until the onions start to soften.
  3. Add the ginger and curry paste and saute for another minute.
  4. Pour in the broth and add the lentils.
  5. Bring to a boil and simmer until the carrots and squash are soft (about 20 minutes).
  6. Puree until smooth.
  7. Stir in the soy sauce, the exact amount will depend on the saltiness of your broth. I use a no-salt homemade broth and find that 1/2 cup of soy sauce is the right about of salt.
  8. Garnish with a spoonful of cultured coconut milk, a handful of toasted pumpkin seeds and cilantro.


  • I made this soup with my children in mind, so the flavour of curry quite mild. If you enjoy a hot curry then use up to 2 tablespoons of curry paste.
  • Using cultured coconut milk adds a dose of probiotics to the meal. However, if you aren’t using cultured coconut milk, then simply stir a whole can of coconut milk into the soup.
  • I’ve suggested cilantro and toasted pumpkin seeds as toppings in the recipe. However, there are lots of ways to dress up this soup. Adding chopped red pepper, spring onions or tomatoes on top of the soup provides a nice contrasting flavour to the rich thick soup.
  • If you don’t have an immersion blender (affiliate link) then you will have to puree the soup in batches in a blender.

Keywords: Thai, Asian-inspired, gluten free, dairy free, egg free, nut free, fall, winter, 1-pot meal, 30 minutes or less, simple, affordable, Halloween, Thanksgiving