This curried pumpkin soup recipe delivers rich, warming flavors and satisfying protein that comfort the soul. Perfect for cozy nights or simple family meals, it showcases the warmth of curry with the creaminess of pumpkin , protein‑powered and delicious.
Small, warm storytelling:
When I first tested this soup, my kids came running in at 6 p.m., noses pressed against the pot—“Mom, what smells so good?” I felt that’s exactly what food is meant to do: bring people together, especially when it’s as nourishing and flavorful as this. The gentle heat of red curry balances the sweetness of pumpkin, while a swirl of coconut milk adds that creamy, dreamy finish.
Times:
Prep Time: 12 minutes (yes, really quick!)
Cook Time: 18 minutes (warmth in every stir)
Total Time: 30 minutes (from stove to table in half an hour!)
What You’ll Need
2 teaspoons coconut oil or extra‑virgin olive oil
1½ cups chopped sweet yellow onion (about 1 medium)
3 cloves garlic, minced (about 1 tablespoon)
1 tablespoon minced fresh ginger
3 tablespoons Thai red curry paste
2–3 cups low‑sodium vegetable broth (or chicken broth if not vegetarian)—divided
2 tablespoons almond butter or natural drippy peanut butter
2 cans (15 oz each) pumpkin purée (not pumpkin pie filling)
½ tablespoon coconut sugar or light brown sugar (don’t skip—flavor balance!)
1 teaspoon ground cumin
½ teaspoon kosher salt
¼ teaspoon ground black pepper
⅛–¼ teaspoon cayenne pepper (adjust to your heat love)
1 can (14 oz) light coconut milk
For topping: chopped roasted peanuts or pepitas, chopped fresh cilantro, coconut cream or plain nonfat Greek yogurt
Step‑by‑Step Cooking Story
In a large pot or Dutch oven, melt the coconut oil over medium heat. Add the chopped onion and sauté 5 minutes until translucent , your kitchen begins to whisper “comfort.”
Stir in garlic and ginger; cook 1 more minute until fragrant , the kind of aroma that stops your whole family in their tracks.
Add the Thai red curry paste and stir until everything smells deeply inviting.
In a small bowl or measuring cup, whisk ½ cup (1/3 cup broth + almond butter/peanut butter) until smooth. Add to the pot.
Pour in pumpkin purée, coconut sugar, cumin, salt, pepper, cayenne, and 1 ⅔ cups of the remaining broth. Stir until beautifully combined.
Use an immersion blender to puree until silky , add a splash of coconut milk if it’s too thick to move. (You can also blend in batches in a blender , just be careful with the steam!)
Once smooth, stir in the rest of the coconut milk. If it feels too rich, thin with more broth to your liking.
Taste , and adjust salt, pepper, or cayenne as needed. My batch always needs just a pinch more salt; makes all the difference.
Ladle into bowls and top with your favorites: pepitas, cilantro, coconut cream, or a dollop of yogurt.
Golden Tips
Balance sweetness & spice: Don’t skip the coconut sugar , it brightens the curry and pumpkin beautifully.
Thin with confident flexibility: Prefer a lighter soup? Add broth slowly until it’s just right.
Make it vegan: Swap chicken broth (if using) for veggie broth to keep it meat‑free without losing flavor.
Nutrition Snapshot
(Per 1¼‑cup serving)
Calories: 172 kcal
Carbs: 21 g
Protein: 5 g
Fat: 8 g (Saturated 4 g)
Fiber: 9 g
Sugar: 10 g
Sodium: 345 mg
Flavor Twists to Try
Zesty Ginger Lift: Add an extra teaspoon of fresh ginger for a zingier finish.
Thai Chili Crunch: Top with sliced fresh red chilies or a swirl of chili oil for contrast.
Protein Boost: Stir in shredded rotisserie chicken or white beans , hello, added protein!
Storing & Freezing Made Easy
Use it as:
A cozy solo lunch: Store in an airtight container in the fridge for up to 1 week.
A freezer batch hack: Portion into freezer‑safe containers and freeze for up to 2 months. Thaw overnight in the fridge and reheat gently on the stove or in the microwave.
Betty’s Oops Moments
Once, I forgot the sugar , and the soup tasted oddly flat. Just ½ tablespoon of coconut sugar made it bloom beautifully. Lesson? Little tweaks matter, and it’s okay to taste and adjust , every cook does.
FAQ , Common Curried Pumpkin Soup Questions
Q: Can I use pumpkin pie filling instead of purée?
A: Nope , not sweetened or spiced, it changes the flavor and texture completely. Always use plain pumpkin purée.
Q: Is it freezer‑friendly?
A: Absolutely , store cooled soup in freezer‑safe containers for up to 2 months.
Q: Can I make it dairy‑free?
A: Yes! Use coconut yogurt or cream as toppings and ensure the broth is veggie‑based for a fully plant‑based version.
Final Encouragement , Warm Encouragement from Betty
Thanks for cooking this with me , believe me, this soup has warmed more than just bellies in my house! Take a cozy spoonful, share a pic, and tag me , I’d love to see your bowls of comfort.