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5 from 2 votes

Pumpkin Curry Soup with Coconut Milk

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!).
Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Course: DINNER, LUNCH, soup + stew + chili
Cuisine: American
Diet: Gluten Free, Vegan, Vegetarian
Servings: 6 servings
Calories: 153kcal
Author: Dani Spies

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.
    saute reamining veggies until softened
  • 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.
    thick pumpkin curry soup in pot
  • 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. 
    soup added to blender to puree
  • 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.
    30 minute pumpkin curry soup in bowl topped with spiced nuts

Nutrition

Serving: 1.5cups | Calories: 153kcal | Carbohydrates: 20g | Protein: 2g | Fat: 8g | Saturated Fat: 5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 721mg | Potassium: 203mg | Fiber: 2g | Sugar: 6g | Vitamin A: 5046IU | Vitamin C: 4mg | Calcium: 30mg | Iron: 1mg