Talk about autumn in a bowl. This pumpkin curry soup recipe is as delicious as it is vibrant. It’s the creamy fall soup everyone needs.
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Table of Contents
Why You’ll Love This Recipe
- Nourishing: Each ingredient in this soup contributes to a wholesome, plant-based meal.
- Comforting: The warmth of curry, turmeric, and creamy pumpkin creates a flavorful bowl of goodness.
- Versatile: Perfect as a main dish or a side, it pairs well with a variety of dishes.
Nutrition For Mental Health
One cup of pumpkin contains 137 calories, including 3g of protein, 7g of fat, 19g of carbohydrates, and 7g of fiber. It is a great source of vitamins Z, K, E, and copper. Pumpkin is also a good source of iron, magnesium, riboflavin, potassium, and vitamins B6 and C.
A meta-analysis of observational studies found that consuming dietary beta-carotene and vitamin A intake is associated with reduced depression. However, more studies are needed.
Ingredients + Notes
These simple ingredients come together to make this easy curried pumpkin soup as flavorful as can be.
- Oil: Avocado oil has a high smoke point, making it perfect for this recipe.
- Vegetable bouillon: The concentrated flavors of vegetables, herbs, and spices add to this soup’s depth of flavor. If you don’t have bouillon or prefer vegetable broth instead, it works just as well.
- Pumpkin purée: The star of the show. Packed with vitamins A, K, and E., pumpkin purée is flavorful all on its own.
A full list of ingredients with exact amounts can be found in the recipe card below.
Recipe Variations
This pumpkin curry soup recipe is incredible as is. However, if you are looking for good substitutions, here are my recommendations.
- Pumpkin purée: This fall soup recipe uses canned pumpkin purée. However, if you have sugar pumpkins on hand, you could make homemade pumpkin purée instead. Just keep in mind that using fresh pumpkins will considerably lengthen the prep time for this soup.
- Vegetable broth: Vegetable stock or veggie broth would both work well in this recipe.
- Fresh ginger: Minced fresh ginger would add a nice heat to this pumpkin coconut curry soup.
- Red pepper flakes: Add a bit of a kick to this vegan pumpkin soup with red pepper flakes.
- Oil: Avocado oil is a great option because of its high smoke point. However, I recommend using whatever oil you have on hand, such as coconut oil. Alternatively, for an oil-free option, sautée the onion in a quarter cup of water.
How To Make Pumpkin Curry Soup
This ultimate comfort food takes minimal prep and is ready in 30 minutes.
- Heat avocado oil in a medium Dutch oven/soup pot over medium-high heat and sauté onion for 5 minutes, stirring frequently.
- Add minced garlic, curry powder, turmeric, and black pepper. Sauté for 2 minutes, stirring often.
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- Pour in water, veggie bouillon, carrots, pumpkin purée, coconut milk, salt and bring to a boil, stirring frequently.
- Simmer for about 10 minutes.
- Serve with coconut milk drizzled on top, fresh herbs, and crispy bread.
Serving Ideas For Pumpkin Curry Soup
Enjoy this homemade pumpkin curry soup as a main dish, a side, or an appetizer. Serve topped with toasted pumpkin seeds, a drizzle of creamy coconut milk (or coconut cream), green onions, carrot bacon, and toasted bread.
If you’re deep into pumpkin season, then I recommend pairing this pumpkin curry soup with these pumpkin chocolate chip cookies, vegan pumpkin pie, or pumpkin lemonade.
On the other hand, if you are looking for a tasty main to serve alongside this pumpkin curry coconut soup, this vegan shepherd’s pie is a great choice!
Storage Tips
Here’s how you can store this healthy pumpkin curry soup:
- Fridge: In an airtight glass container, the soup will keep well for up to 5 days. (Glass helps preserve the taste and nutrients better than plastic.)
- Freezer: I don’t recommend freezing this soup as I have never had luck freezing coconut milk or cream. If you want to meal prep this soup, then I would make it without the coconut cream. Then, add the coconut cream when you heat up the soup to eat.
FAQ
Pumpkin curry is made with sweet sugar pumpkin (usually) and curry paste or curry powder.
There could be a few reasons your pumpkin curry soup is watery. You could have added too much water to start. Or, you haven’t let your soup simmer long enough to allow extra moisture to evaporate. Finally, the soup thickens as it cools. So, don’t worry too much, it will thicken up a bit.
If you feel like your coconut milk pumpkin curry soup isn’t sweet enough, I recommend adding one tablespoon of maple syrup or brown sugar to it.
If you tried this Pumpkin Curry Soup Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting!
Recipe
Pumpkin Curry Soup
Equipment
Ingredients
- 1 tablespoon avocado oil
- 1 large yellow onion, diced
- 4 cloves of garlic, minced
- 1 tablespoon curry powder
- 1 teaspoon turmeric powder
- 1/4 teaspoon ground black pepper
- 2 cups water + vegetable bouillon
- 1 1/2 cups carrots, pureed with +1/4 cup water
- 2 15 ounce cans pumpkin purée
- 2 13.5 ounce can coconut milk
- 1 teaspoon salt
Instructions
- Heat avocado oil in medium Dutch oven or soup pot and sauté onion for 5-6 minutes, stirring frequently.
- Add in garlic, curry powder, turmeric, and black pepper. Sauté for 1-2 minutes, stirring often.
- Pour in water, veggie bouillon, carrots, pumpkin purée, coconut milk, salt and bring to a boil, stirring frequently.
- Simmer for about 10 minutes.
- Serve with coconut milk drizzled on top, fresh herbs, and crispy bread.
Video
Notes
- Fridge: In an airtight glass container, the soup will keep well for up to 5 days. (Glass helps preserve the taste and nutrients better than plastic.)
- Freezer: I don’t recommend freezing this soup as I have never had luck freezing coconut milk or cream. If you want to meal prep this soup, then I would make it without the coconut cream. Then, add the coconut cream when you heat up the soup to eat.
Nutrition
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Reference
Zhang, Y., Ding, J., & Liang, J. (2022). Associations of Dietary Vitamin A and Beta-Carotene Intake With Depression. A Meta-Analysis of Observational Studies. Frontiers in nutrition, 9, 881139. https://doi.org/10.3389/fnut.2022.881139
