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.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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)

Directions

Step 1

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

Step 2

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

Step 3

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

Step 4

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

Step 5

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

Step 6

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

Step 7

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

Step 8

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

Step 9

Taste and adjust seasoning if needed.

Step 10

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

Nutrition Facts

Serving size	(2453.3g)

Amount per serving	% Daily Value*
Calories	1172.7

Total Fat 46.8g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 4738.2mg	0%
Total Carbohydrate 174.4g	0%
Dietary Fiber 23.0g	0%
Total Sugars 68.4g
Protein 34.8g	0%

Vitamin D 0IU	0%
Calcium 460.2mg	0%
Iron 15.4mg	0%
Potassium 5774.2mg	0%

*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: 33.5%

Protein: 11.1%

Carbs: 55.5%