Enjoy the cozy flavors of fall with this quick and easy Pumpkin Curry Soup With Coconut Milk. This creamy, dairy-free dish is made with canned pumpkin puree for ultimate convenience and is ready in just 30 minutes. Healthy comfort food at its best (and perfect for meal prep!).
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Pumpkin curry soup is a delightful, creamy, and dairy-free soup that captures the essence of fall in a bowl! My secret for keeping this recipe super easy (and convenient!) is to use canned pumpkin puree – but you can, of course, make your pumpkin puree from scratch if you’re feeling adventurous.
You would never know this is a quick-cooking soup as a blend of warm spices like curry powder, ginger, and cinnamon adds lots of depth and flavor while creamy canned coconut milk helps to thicken it up.
Finish with an extra drizzle of coconut milk and your choice of savory spiced nuts or crunchy pumpkin seeds – and you’ll have the perfect comforting bowl of soup to keep you warm in the cold weather months.
LOVE WARM COZY SOUP RECIPES? You may also want to try my Roasted Butternut Squash Apple Soup or Roasted Acorn Squash Soup With Coconut Milk! Each recipe is a puree of warm, cozy flavors and can be enjoyed as an easy and healthy lunch or dinner.
Make it a meal! Enjoy this comforting weeknight dinner with a simple green salad and/or with some skillet cornbread.
Ingredients You’ll Need
- Extra Virgin Olive Oil – is what I use to saute and soften my veggies. If you would like to keep this soup even lighter, you can skip the oil and saute your veggies in some veggie broth.
- Onion and Garlic – Add aromatic depth and savory notes to the recipe, creating a flavorful foundation.
- Seasonings (salt, pepper, curry powder, ginger, cinnamon) – Elevates the flavor of the soup while creating warmth and depth.
- Canned Pumpkin Puree – Provides a creamy texture and hearty pumpkin flavor, making it the star ingredient.
- Vegetable Broth – Adds liquid to blend the ingredients and bring it all together.
- Maple Syrup – Just a kiss adds a natural sweetness, which helps to round out the flavors in this soup.
- Canned Coconut Milk – Adds dairy-free creaminess and a subtle coconut essence to the soup that pairs well with the rest of the flavors.
- Garnish – Add toasted pumpkin seeds or nuts and a drizzle of coconut milk to enhance the look and the flavor of the soup.
How To Make Dairy-Free Pumpkin Curry Soup
Saute the onions: Add the olive oil to a large pot. Turn the heat to medium and add the onions and salt when the oil is hot. Saute until soft and translucent for about 5 minutes.
Add veggies and spices: toss in the carrots, garlic, remaining salt, black pepper, curry powder, ginger, and cinnamon to the onions. Saute until all the veggies are coated with the spices or until the carrots are softened. This will take 8-10 minutes. If you notice the pot getting too dry, add a splash of broth or water to moisten.
Simmer the soup: To the pot, add the canned pumpkin, broth, and maple syrup. Stir to combine, then turn the heat down to a simmer for 10-15 minutes. The soup will look thick – that’s ok! Once you blend it you will have the option to add extra broth if preferred.
Blend the soup: Turn the heat off. Carefully ladle the hot soup into a high-speed blender, only filling halfway. Pour in half of the coconut milk, then place the lid on slightly ajar and puree until smooth. Repeat with the remaining soup and coconut milk until it’s blended to your desired consistency.
Serve and enjoy: While hot, ladle the soup into bowls. Garnish with a drizzle of coconut milk and a sprinkling of cracked black pepper and savory spiced toasted nuts or toasted pumpkin seeds (you can roast the seeds of any winter squash, really).
Cooking Tips
- When sautéing the onions and garlic in olive oil, stirring occasionally will prevent them from sticking to the pot and achieve a golden, caramelized texture.
- If the soup seems too thick for your liking, gradually add more vegetable broth or coconut milk when blending until you reach your desired consistency.
- When simmering the soup, keep the heat on low to allow the flavors to meld without the risk of scorching or burning.
- When blending, do NOT fill the blender more than halfway and slightly ajar the blender lid to allow the steam to escape.
- Instead of using a blender to puree the soup, you can use an immersion blender and pure the soup right in the pot.
- Make sure you use plain canned pumpkin puree and not pumpkin pie filling, as that already contains sugar and spices.
Variations
- If you prefer a spicier soup, add a pinch of red pepper flakes or a dash of hot sauce to the simmering pot for some heat.
- For added protein, consider stirring in some cooked chickpeas, lentils, or diced tofu during the last few minutes of simmering.
- Garnish your soup with fresh herbs like cilantro, parsley, or chives for a burst of freshness and color.
- Add a squeeze of fresh lime or lemon juice just before serving to brighten up the dish.
- Don’t have canned pumpkins? Canned sweet potatoes or butternut squash would also work!
- Ensure the curry powder you use is gluten-free if you have dietary restrictions, as some blends may contain wheat-based additives.
Storing & Freezing
Storage: To store leftovers, transfer them to an airtight container and refrigerate for up to 4-5 days. Reheat gently on the stovetop or in the microwave, adding a splash of vegetable broth or coconut milk if needed to restore the desired consistency.
Freezing: Allow the soup to cool completely before transferring it to freezer-safe containers or resealable bags. Remember to leave some room for expansion. Stored in the freezer for up to 2-3 months. When ready to use, thaw in the refrigerator overnight and reheat on the stovetop or in the microwave, adjusting the consistency with additional broth or coconut milk as necessary.
More Recipes Using Canned Pumpkin
- Turkey Pumpkin Chili With Black Beans
- Mini Pumpkin Pies
- Pumpkin Chip Energy Bites
- Creamy Pumpkin Overnight Oats
Thanks so much for reading! If you make this recipe I would love for you to give it a ★ rating below. And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!
Pumpkin Curry Soup with Coconut Milk
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Ingredients
- 1 tablespoon extra virgin olive oil
- 1 large onion, chopped
- 2 carrots, peeled and chopped
- 2 cloves garlic, chopped
- 1 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1 tablespoon curry powder
- 1/4 teaspoon ground ginger
- 1/4 teaspoon cinnamon
- 2-15 ounce ounce cans of pumpkin puree
- 2 cups low-sodium vegetable broth
- 1 tablespoon maple syrup
- 1/2 cup canned coconut milk, plus more for drizzling
Instructions
- Heat olive oil in a large pot over medium heat. Add the onions along with a pinch of salt and cook, stirring occasionally until the onions have softened and become translucent, about 5 minutes.
- Add the carrots, garlic, resining salt, black pepper, curry powder, ginger, and cinnamon, to the onions. Stir until all the veggies are coated with the spices and cook for 8-10 minutes or until the carrots have softened. *If the pot looks too dry, add a splash of broth or water.
- Stir in the canned pumpkin, broth, and maple syrup. Turn the heat to low and simmer for 10-15 minutes to allow all of the flavors to come together.
- Shut off the heat and carefully ladle to soup into a high-speed blender, filling the blender no more than halfway – I do this in 2 batches – and our in half of the coconut milk. Place the lid on, leaving it slightly ajar to allow steam to escape and puree until smooth. Repeat with the remaining soup. Alternatively, you can use a handheld immersion blender to puree the soup.
- Serve with an extra drizzle of coconut milk over the top and some fresh black pepper. I also love to top this soup with my spiced toasted nuts to some pumpkin seeds.
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