Easy and healthy coconut curry pumpkin soup

Easy and healthy vegan coconut curry pumpkin soup topped with toasted cashews and fresh chillies is a rich, satisfying and guilt-free recipe.

This pumpkin soup is a seriously moreish, creamy and utterly perfect recipe for fall. It’s also pretty much guilt-free because it’s vegan, gluten-free AND low in sugar (if you don’t count the natural sugars in the pumpkin). I mean, could it get any better? By roasting the pumpkin beforehand, you build incredible rich, caramelized flavors. Along with the aromatic spices and coconut, you get an incredibly delicious soup and then what do we do? We add even more. Toasted cashew nuts, fresh chillies and baby basil leaves top this soup and takes it to another level.

Allll the yums! If you want to bulk up this soup, you could add cooked noodles which will turn it more into a Laksa type thing but I would honestly just serve it with some Naan bread and perhaps a few crispy poppadoms for texture. Easy, healthy and SO delicious.

How to make pumpkin soup

Peel and seed a medium-sized pumpkin. Slice into chunks and place on a rimmed baking sheet. Drizzle with oil then season with salt and place in the oven. Allow to roast until the pumpkin is soft and caramelized.

Add coconut oil to a large pot over medium-high heat. Cook the onion, garlic and ginger until soft and translucent. Add the spices and cook for another 30 seconds. Pour in the stock and coconut milk then add the roasted pumpkin. Allow to simmer for 10-15 minutes then blend until smooth. Serve topped with toasted cashews, chillies and herbs.

Can you freeze pumpkin soup?

Yes, allow the cooked soup to cool before transferring to freezer-safe containers. Freeze for up to 3 months and thaw in the fridge before re-heating and serving.

Soup recipes:

1. Easy healthy chicken broccoli soup
2. Honey roasted butternut squash soup
3. Easy chicken noodle soup
4. Easy Vegetable soup

Easy and healthy coconut curry pumpkin soup

Easy and healthy vegan coconut curry pumpkin soup topped with toasted cashews and fresh chillies is a rich, satisfying and guilt-free recipe.

4.72 from 7 votes

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Course: Soup

Cuisine: Indian

Keyword: Healthy pumpkin soup recipe, pumpkin soup, Pumpkin soup recipe

Prep Time: 10 minutes

Cook Time: 1 hour

Total Time: 1 hour 10 minutes

Servings: 6

Calories: 232kcal

Author: Alida Ryder

Ingredients

• 4 cups pumpkin chunks
• 2 tablespoons olive oil
• generous pinch of salt
• 2 tablespoons coconut oil for frying
• 1 onion finely chopped
• 3 garlic cloves thinly sliced
• 4 cm piece of fresh ginger finely grated
• 1 teaspoon paprika
• 1 teaspoon ground coriander
• ½ teaspoon ground cumin
• ½ teaspoon turmeric
• ½ teaspoon cardamom powder
• 2 teaspoons garam masala
• 2 cups vegetable stock
• 1 x 400g can coconut milk
• salt & pepper to taste
• fresh lime juice

to serve

• 100 g toasted cashew nuts
• sliced fresh chilli
• fresh basil leaves

Instructions

• Pre-heat the oven to 200°C/390°F.
• Place the pumpkin chunks on a baking tray and pour over the oil. Season with the salt and place in the oven and allow to roast for approximately 30 minutes until the pumpkin is soft and starting to caramelise.
• In the meantime, add the coconut oil to a pot and saute the onion, garlic and ginger until soft and fragrant. Add the spices and fry for another 30 seconds before pouring in the stock.
• Reduce the heat and allow to simmer for 10 minutes.
• When the pumpkin is cooked, add to the stock and pour in the coconut milk.
• Allow to simmer for 10 minutes then season to taste and puree in a food processor or with a handheld blender.
• Adjust seasoning if necessary and add a squeeze of fresh lime juice.
• Serve topped with the cashes, chillies and basil leaves.

Nutrition

Calories: 232kcal | Carbohydrates: 6g | Protein: 2g | Fat: 24g | Saturated Fat: 17g | Sodium: 324mg | Potassium: 187mg | Fiber: 1g | Sugar: 2g | Vitamin A: 331IU | Vitamin C: 2mg | Calcium: 19mg | Iron: 2mg