Roasted Thai Pumpkin Soup Low Fat

Immerse yourself in the warm, aromatic flavors of this Roasted Thai Pumpkin Soup, a low-fat yet luxuriously creamy dish perfect for cozy evenings or light lunches. This recipe highlights the natural sweetness of roasted pumpkin, enhanced by a hint of caramelization, and infuses it with the bold, spicy flavors of red curry paste, fresh ginger, and garlic. A touch of light coconut milk adds creaminess without the extra calories, while a squeeze of lime juice and a pinch of brown sugar balance the flavors beautifully. Garnished with vibrant cilantro and optional red chili flakes, this soup is both visually stunning and deeply satisfying. Easy to prepare with simple ingredients, this healthy, plant-based recipe is ready in under an hour, making it ideal for busy weeknights. Pair it with crusty bread for a complete meal or enjoy it on its own as a comforting, nutrient-packed bowl of goodness.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 medium (about 2 lbs) pumpkin
• 1 light spritz olive oil spray
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 1 tablespoon, grated fresh ginger
• 1.5 tablespoons red curry paste
• 4 cups low-sodium vegetable broth
• 1 cup light coconut milk
• 1 tablespoon lime juice
• 1 teaspoon brown sugar
• 0.5 teaspoon (adjust to taste) salt
• 2 tablespoons, chopped (for garnish) cilantro
• 0.25 teaspoon (optional, for garnish) red chili flakes

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Cut the pumpkin in half, scoop out the seeds, and slice it into large wedges. Place the wedges on a baking tray lined with parchment paper.

Step 3

Lightly spray the pumpkin with olive oil and roast in the oven for 30-35 minutes, or until the flesh is soft and slightly caramelized. Let it cool, then scoop out the flesh and set aside.

Step 4

In a large pot, spray a small amount of olive oil and heat over medium heat.

Step 5

Add the diced onion and sauté for 3-4 minutes until translucent. Stir in the minced garlic and grated ginger, cooking for an additional 1 minute.

Step 6

Add the red curry paste, stirring constantly for 1-2 minutes until fragrant.

Step 7

Pour in the vegetable broth and add the roasted pumpkin flesh. Stir well and bring the mixture to a simmer.

Step 8

Allow the soup to cook for 10 minutes, then carefully blend the mixture until smooth using an immersion blender or in batches with a countertop blender.

Step 9

Return the blended soup to the pot. Stir in the light coconut milk, lime juice, brown sugar, and salt. Heat gently for 5 minutes, but do not let it boil.

Step 10

Taste and adjust seasoning, adding more salt or lime juice if needed.

Step 11

Ladle the soup into bowls and garnish with chopped cilantro and red chili flakes, if desired.

Step 12

Serve hot and enjoy your low-fat Roasted Thai Pumpkin Soup!

Nutrition Facts

Serving size	(1846.6g)

Amount per serving	% Daily Value*
Calories	390.2

Total Fat 12.1g	0%
Saturated Fat 10.0g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2242.0mg	0%
Total Carbohydrate 69.9g	0%
Dietary Fiber 5.5g	0%
Total Sugars 28.3g
Protein 8.4g	0%

Vitamin D 0IU	0%
Calcium 221.7mg	0%
Iron 8.9mg	0%
Potassium 2835.2mg	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: 25.8%

Protein: 8.0%

Carbs: 66.2%