Easy and healthy coconut curry pumpkin 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.
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


  • 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


  • 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.


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