Lightly Curried Pumpkin Soup
Experience the perfect balance of warmth and flavor with this Lightly Curried Pumpkin Soup, a velvety dish that celebrates the natural sweetness of pumpkin with a gentle kick of mild curry. Infused with aromatic garlic, fresh ginger, and creamy coconut milk, this soup is a comforting yet light option for cooler days. Simmered with vegetable stock and blended to silky perfection, this vegan-friendly recipe is both nourishing and satisfying. Top it off with fresh cilantro and crunchy roasted pumpkin seeds for added texture and a burst of freshness. Ready in just 45 minutes, this gluten-free soup makes an ideal appetizer or light meal that’s as vibrant as it is flavorful. Perfect for autumn gatherings, weeknight dinners, or meal prep, it’s a bowl of cozy goodness you’ll want to make again and again.
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Recipe Information
Ingredients
- 4 cups pumpkin (peeled, deseeded, and diced)
- 1 large yellow onion (diced)
- 3 garlic cloves (minced)
- 1 tablespoon fresh ginger (grated)
- 1.5 teaspoons mild curry powder
- 1 cup coconut milk
- 4 cups vegetable stock
- 2 tablespoons olive oil
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro (for garnish, optional)
- 2 tablespoons pumpkin seeds (roasted, optional)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5-7 minutes, stirring occasionally, until softened and translucent.
Stir in the minced garlic, grated ginger, and curry powder. Cook for another 1-2 minutes until fragrant.
Add the diced pumpkin and stir to coat with the spices.
Pour in the vegetable stock and bring the mixture to a boil.
Reduce the heat to low and simmer for 20-25 minutes, or until the pumpkin is soft and easily pierced with a fork.
Using an immersion blender (or a countertop blender in batches), blend the soup until smooth and creamy.
Stir in the coconut milk, sea salt, and black pepper. Heat gently for 2-3 minutes, but do not let it boil.
Taste and adjust seasoning if needed.
Serve hot, garnished with fresh cilantro and roasted pumpkin seeds, if desired.
Nutrition Facts
Calories |
1173 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.8 g | 60% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4738 mg | 206% | |
| Total Carbohydrate | 174.4 g | 63% | |
| Dietary Fiber | 23.0 g | 82% | |
| Total Sugars | 68.4 g | ||
| Protein | 34.8 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 460 mg | 35% | |
| Iron | 15.4 mg | 86% | |
| Potassium | 5774 mg | 123% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
