I created a Coconut Curry Pumpkin Soup using simple pantry staples and an unexpected spice twist that will make you curious to see how it comes together.
I keep calling it my Coconut Curry Pumpkin Soup, even though sometimes it feels more like a mystery in a bowl. I wanted something rich but not cloying, so I kept playing with roasted pumpkin and a can of coconut milk until the flavors surprised me.
This Curried Pumpkin Soup Recipe is more like an experiment that actually worked, the kind you tell your friends about but forget the exact parts of. I never get the same version twice, and honestly I like that — it keeps dinner interesting and makes me curious about every spoonful.
Ingredients
- Pumpkin or butternut squash, sweet fibrous flesh, high in vitamin A and good fiber
- Coconut milk, rich and creamy, adds fat and sweetness, makes soup feel silky
- Red curry paste, spicy umami punch, gives heat and layered savory flavor
- Fresh ginger, warm zing, aids digestion and brightens heavy coconut flavors
- Fresh lime juice, bright acidic pop, balances richness with a citrusy tang
- Coconut or neutral oil, helps saute aromatics and adds a subtle coconut note
- Garlic, savory backbone, gives depth and a bit of gentle heat
- Roasted pepitas, crunchy garnish, add protein, healthy fats and earthy bite
- Cilantro, fresh herb, brightens the bowl with grassy citrusy notes
Ingredient Quantities
- 2 to 3 lb (900 g to 1.4 kg) pumpkin or butternut squash
- 2 tbsp coconut oil or neutral oil (vegetable or canola)
- 1 large yellow onion
- 3 garlic cloves
- 1 tbsp fresh ginger, grated
- 1 to 2 tbsp red curry paste (or 1 tbsp curry powder)
- 1 tsp ground cumin
- 1/2 tsp ground turmeric
- 1 to 1 1/2 tsp kosher salt
- 1/4 tsp freshly ground black pepper
- 1 can (14 oz / 400 ml) full fat coconut milk
- 3 to 4 cups (750 ml to 1 L) vegetable or chicken broth
- 1 tbsp maple syrup or brown sugar
- 2 tbsp fresh lime juice
- 1 small red chili or 1/4 tsp red pepper flakes (optional)
- 1/4 cup roasted pumpkin seeds (pepitas), optional
- small bunch fresh cilantro, optional
How to Make this
1. Preheat oven to 425F (220C). Cut 2 to 3 lb pumpkin or butternut squash in half, scoop out seeds, peel and cube into 1 inch pieces. Toss the cubes with about 1 tbsp coconut oil and a pinch of salt and roast on a sheet pan 25 to 30 minutes until edges get a little caramelized. If you dont have time you can skip roasting and just use raw cubes.
2. If you want roasted pepitas, rinse the reserved seeds, pat dry, toss with a little oil and salt and roast on a separate tray for 10 to 12 minutes until toasty, watch them so they dont burn.
3. In a large pot heat the remaining 1 tbsp coconut oil over medium heat. Add 1 large yellow onion, diced, and cook 5 to 7 minutes until soft and slightly translucent.
4. Add 3 garlic cloves minced and 1 tbsp fresh grated ginger, cook 30 to 60 seconds until fragrant. Stir in 1 to 2 tbsp red curry paste (or 1 tbsp curry powder), 1 tsp ground cumin and 1/2 tsp ground turmeric and cook 1 to 2 minutes to bloom the spices.
5. Add the roasted pumpkin (or raw cubes), pour in 3 to 4 cups vegetable or chicken broth so the squash is just covered, bring to a boil then reduce heat and simmer 15 to 20 minutes until everything is very tender.
6. Use an immersion blender right in the pot or transfer in batches to a blender and puree until smooth and a little creamy. Be careful with hot splatters.
7. Return the soup to low heat, stir in 1 can (14 oz / 400 ml) full fat coconut milk, 1 tbsp maple syrup or brown sugar, 2 tbsp fresh lime juice, 1 to 1 1/2 tsp kosher salt and 1/4 tsp freshly ground black pepper. Add 1 small chopped red chili or 1/4 tsp red pepper flakes if you want heat. Simmer 5 more minutes to meld flavors, taste and adjust salt, lime or sweetener.
8. If soup seems too thick add more broth to thin, if too thin simmer a bit to reduce. Finish with a little extra lime juice if it tastes flat.
9. Ladle into bowls and top with roasted pepitas and a few cilantro leaves if using. Drizzle a little extra coconut milk on top for a pretty swirl if you want.
10. Let it cool a bit before serving, this soup stores great in the fridge 3 to 4 days and freezes well. Reheat gently and add a splash of broth or coconut milk if it thickens.
Equipment Needed
1. Oven (preheat to 425 F / 220 C)
2. Rimmed sheet pan for roasting squash and seeds
3. Sharp chef’s knife
4. Sturdy cutting board (dont use a flimsy one)
5. Vegetable peeler
6. Large heavy pot or Dutch oven
7. Immersion blender or a countertop blender for pureeing (be careful with hot splatters)
8. Measuring cups and measuring spoons
9. Wooden spoon and a ladle for stirring and serving
FAQ
Coconut Curry Pumpkin Soup Recipe Substitutions and Variations
- Pumpkin or butternut squash: swap with roasted sweet potatoes or kabocha squash, or a 50/50 mix of carrots + Yukon gold potatoes for similar sweetness and body — roast, peel and blend the same way.
- Full fat coconut milk: use canned coconut cream thinned with equal parts water for the same richness, or make cashew cream (soak 1 cup cashews, blend with 1 to 1 1/2 cups water) for a creamy, dairy free option; evaporated milk works if you dont need it dairy free.
- Red curry paste: replace with 1 tbsp curry powder plus 1/4 to 1/2 tsp cayenne or red pepper flakes for heat, or use 1 tbsp sambal oelek + 1 tsp smoked paprika for a different chili note.
- Fresh lime juice: swap with fresh lemon juice, or 1 tbsp rice vinegar or a small spoon of tamarind paste to keep that bright tang that cuts the richness.
Pro Tips
– Roast the squash on a single layer and dont crowd the pan. Crowding makes them steam not caramelize, and those browned bits are where most of the flavor lives. If you want extra depth scoop up any browned bits from the sheet and stir them into the pot.
– Bloom the curry paste and spices in the oil until you can really smell them, then deglaze with a little broth or a splash of coconut milk before adding everything else. That quick step turns flat curry into something much more complex.
– For super silky texture puree while still warm but not boiling, and if you have a high speed blender, use it — then push the soup through a fine mesh strainer for restaurant level creaminess. Be careful of hot splatters, and blend in small batches.
– Finish by tasting for balance: start with salt, then add lime for brightness, and lastly a touch of sweetener if it needs rounding. If you eat fish or meat, a teaspoon of fish sauce or soy can add good savory depth, but add it sparingly so it doesnt overpower the coconut and lime.
Coconut Curry Pumpkin Soup Recipe
I created a Coconut Curry Pumpkin Soup using simple pantry staples and an unexpected spice twist that will make you curious to see how it comes together.
6
servings
300
kcal
Equipment: 1. Oven (preheat to 425 F / 220 C)
2. Rimmed sheet pan for roasting squash and seeds
3. Sharp chef’s knife
4. Sturdy cutting board (dont use a flimsy one)
5. Vegetable peeler
6. Large heavy pot or Dutch oven
7. Immersion blender or a countertop blender for pureeing (be careful with hot splatters)
8. Measuring cups and measuring spoons
9. Wooden spoon and a ladle for stirring and serving
Ingredients
2 to 3 lb (900 g to 1.4 kg) pumpkin or butternut squash
2 tbsp coconut oil or neutral oil (vegetable or canola)
1 large yellow onion
3 garlic cloves
1 tbsp fresh ginger, grated
1 to 2 tbsp red curry paste (or 1 tbsp curry powder)
1 tsp ground cumin
1/2 tsp ground turmeric
1 to 1 1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1 can (14 oz / 400 ml) full fat coconut milk
3 to 4 cups (750 ml to 1 L) vegetable or chicken broth
1 tbsp maple syrup or brown sugar
2 tbsp fresh lime juice
1 small red chili or 1/4 tsp red pepper flakes (optional)
1/4 cup roasted pumpkin seeds (pepitas), optional
small bunch fresh cilantro, optional
Directions
- Preheat oven to 425F (220C). Cut 2 to 3 lb pumpkin or butternut squash in half, scoop out seeds, peel and cube into 1 inch pieces. Toss the cubes with about 1 tbsp coconut oil and a pinch of salt and roast on a sheet pan 25 to 30 minutes until edges get a little caramelized. If you dont have time you can skip roasting and just use raw cubes.
- If you want roasted pepitas, rinse the reserved seeds, pat dry, toss with a little oil and salt and roast on a separate tray for 10 to 12 minutes until toasty, watch them so they dont burn.
- In a large pot heat the remaining 1 tbsp coconut oil over medium heat. Add 1 large yellow onion, diced, and cook 5 to 7 minutes until soft and slightly translucent.
- Add 3 garlic cloves minced and 1 tbsp fresh grated ginger, cook 30 to 60 seconds until fragrant. Stir in 1 to 2 tbsp red curry paste (or 1 tbsp curry powder), 1 tsp ground cumin and 1/2 tsp ground turmeric and cook 1 to 2 minutes to bloom the spices.
- Add the roasted pumpkin (or raw cubes), pour in 3 to 4 cups vegetable or chicken broth so the squash is just covered, bring to a boil then reduce heat and simmer 15 to 20 minutes until everything is very tender.
- Use an immersion blender right in the pot or transfer in batches to a blender and puree until smooth and a little creamy. Be careful with hot splatters.
- Return the soup to low heat, stir in 1 can (14 oz / 400 ml) full fat coconut milk, 1 tbsp maple syrup or brown sugar, 2 tbsp fresh lime juice, 1 to 1 1/2 tsp kosher salt and 1/4 tsp freshly ground black pepper. Add 1 small chopped red chili or 1/4 tsp red pepper flakes if you want heat. Simmer 5 more minutes to meld flavors, taste and adjust salt, lime or sweetener.
- If soup seems too thick add more broth to thin, if too thin simmer a bit to reduce. Finish with a little extra lime juice if it tastes flat.
- Ladle into bowls and top with roasted pepitas and a few cilantro leaves if using. Drizzle a little extra coconut milk on top for a pretty swirl if you want.
- Let it cool a bit before serving, this soup stores great in the fridge 3 to 4 days and freezes well. Reheat gently and add a splash of broth or coconut milk if it thickens.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 451g
- Total number of serves: 6
- Calories: 300kcal
- Fat: 20.7g
- Saturated Fat: 12.2g
- Trans Fat: 0g
- Polyunsaturated: 1.7g
- Monounsaturated: 4.3g
- Cholesterol: 0mg
- Sodium: 500mg
- Potassium: 935mg
- Carbohydrates: 20.5g
- Fiber: 2.2g
- Sugar: 10.3g
- Protein: 5.3g
- Vitamin A: 21260IU
- Vitamin C: 21mg
- Calcium: 46mg
- Iron: 2.5mg
