Vegan Curried Pumpkin Soup
Pumpkin, curry powder, ginger, and garlic form the base of this smooth, warming soup that comes together in about 40 minutes. Coconut milk adds richness, and a squeeze of lime at the end keeps the flavors bright. It works equally well as a weeknight dinner or a starter for a fall gathering.
Equipment
- Large pot or Dutch oven
- Blender or immersion blender
- Sharp knife
- Cutting board
- Wooden spoon
Ingredients
For the Soup Base:
- 1 tablespoon coconut oil or any neutral oil
- 1 medium yellow onion diced finely
- 3 cloves garlic minced
- 1 tablespoon fresh ginger grated
- 1 tablespoon mild curry powder preferably madras style
- ½ teaspoon ground cumin
- 3 cups pumpkin purée homemade or canned unsweetened
- 2 cups vegetable broth preferably low sodium
- 1 can full-fat coconut milk 13.5 oz can
- ½ teaspoon sea salt or to taste
- ¼ teaspoon ground black pepper freshly cracked preferred
For the Toppings:
- 2 tablespoons fresh cilantro chopped, for garnish
- 1 tablespoon lime juice freshly squeezed
- 2 tablespoons pumpkin seeds roasted, optional for crunch
Instructions
- In a large pot or Dutch oven over medium heat, warm the coconut oil until shimmering.
- Add diced onion and sauté for 4–5 minutes until translucent and lightly golden.
- Stir in garlic and ginger, sauté for another 1–2 minutes until fragrant.
- Sprinkle in curry powder and cumin. Cook while stirring for 30 seconds to toast the spices slightly.
- Add the pumpkin purée and vegetable broth, stirring to combine. Bring to a gentle simmer, then reduce heat to low.
- Simmer uncovered for about 15–20 minutes, allowing flavors to meld and soup to slightly thicken. Stir occasionally.
- Remove the pot from heat. Blend the soup using an immersion blender until smooth, or transfer in batches to a countertop blender. Be careful of the steam when blending.
- Return to low heat and stir in the coconut milk, salt, and pepper. Let warm through for 5–7 minutes.
- Finish with fresh lime juice and adjust seasoning to taste.
- Serve hot, garnished with chopped cilantro and pumpkin seeds. A swirl of coconut cream or chili oil is optional for extra flair.
Notes
- You can substitute butternut squash puree for pumpkin if needed.
- For a spicier version, add a pinch of cayenne pepper or a chopped fresh chili with the aromatics.
- Soup can be prepared a day ahead; flavors deepen wonderfully overnight.
- Use roasted pumpkin for an extra depth of flavor—roast at 400°F (200°C) for 40 minutes before blending into your base.
Nutrition
Calories: 338kcalCarbohydrates: 25gProtein: 7gFat: 27gSaturated Fat: 22gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.003gSodium: 316mgPotassium: 720mgFiber: 7gSugar: 8gVitamin A: 28633IUVitamin C: 13mgCalcium: 89mgIron: 7mg
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