Lightly Curried Pumpkin Soup

Nutriscore Rating: 71/100

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.

Recipe Information

• Prep Time: 15 min
• Cook Time: 30 min
• Total Time: 45 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

12 items

• 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

10 steps

1. Heat the olive oil in a large pot over medium heat.

2. Add the diced onion and sauté for 5-7 minutes, stirring occasionally, until softened and translucent.

3. Stir in the minced garlic, grated ginger, and curry powder. Cook for another 1-2 minutes until fragrant.

4. Add the diced pumpkin and stir to coat with the spices.

5. Pour in the vegetable stock and bring the mixture to a boil.

6. Reduce the heat to low and simmer for 20-25 minutes, or until the pumpkin is soft and easily pierced with a fork.

7. Using an immersion blender (or a countertop blender in batches), blend the soup until smooth and creamy.

8. Stir in the coconut milk, sea salt, and black pepper. Heat gently for 2-3 minutes, but do not let it boil.

9. Taste and adjust seasoning if needed.

10. Serve hot, garnished with fresh cilantro and roasted pumpkin seeds, if desired.

Nutrition Facts

1 serving (601.6g)

Calories		286
% Daily Value*
Total Fat		11.4 g	15%
	Saturated Fat	1.8 g	9%
	Polyunsaturated Fat	0.6 g
Cholesterol		0 mg	0%
Sodium		1086 mg	47%
Total Carbohydrate		42.7 g	16%
	Dietary Fiber	5.4 g	19%
	Total Sugars	16.8 g
Protein		8.4 g	17%
Vitamin D		0.0 mcg	0%
Calcium		112 mg	9%
Iron		3.6 mg	20%
Potassium		1444 mg	31%

*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.

Source of Calories

Fat: 411 cal (33.3%%)

Protein: 138 cal (11.2%%)

Carbs: 684 cal (55.5%%)