Go Back
+ servings
Logo of The Forked Spoon showing Spork
White bowl filled with healthy curried pumpkin soup and garnished with coconut milk, lime wheels, and cilantro.
4.8 from 5 votes

Curried Pumpkin Soup Recipe

This Creamy Curried Pumpkin Soup Recipe is made with healthy veggies like carrots, onion, cauliflower, and of course, pumpkin! Flavored with fresh garlic, ginger, and yellow curry paste, enjoy this delicious vegan and gluten-free curried pumpkin soup drizzled with coconut milk and sprinkled with toasted pumpkin seeds. 
Prep Time20 mins
Cook Time1 hr
To make your own pumpkin puree from scratch1 hr
Total Time2 hrs 20 mins
Servings: 8 servings
Calories: 212kcal


  • 1 tablespoon olive oil
  • 2 medium yellow onions peeled and chopped
  • 5 large carrots chopped
  • 5 stalks celery chopped
  • 8 cloves garlic smashed
  • 1 (2-inch) piece ginger peeled and chopped
  • 1 small head cauliflower
  • 4 cups low-sodium vegetable broth or water (plus more as needed)
  • 3 tablespoon yellow curry paste red curry paste OK
  • 1 teaspoon ground cumin
  • 1 teaspoon cayenne powder optional
  • 2 tablespoon coconut aminos or soy sauce if you’re not sensitive to gluten
  • 1 tablespoon brown sugar
  • 1 (29-ounce) can pumpkin puree approximately 3.5 cups
  • 1 (15-ounce) can full-fat coconut milk plus more for serving
  • coconut milk, cilantro, pumpkin seeds (pepitas), cashews, sliced lime wedges to garnish


  • Cook the root vegetables: Heat oil in a large pot or Dutch Oven over medium heat. Add the onions and cook, stirring often, for 4-5 minutes or until the onions soften and turn translucent. Add the carrots and celery and mix well to combine with the onion. Cover and continue to cook over medium-high heat for 10-15 minutes, stirring often.
  • Add the cauliflower: After approximately 10 minutes or so - once the vegetables have had a chance to start softening - stir in the smashed garlic cloves and fresh ginger and sautè for approximately 1 minute. Add the cauliflower florets and mix well to combine.
  • Add the broth and seasoning: Add the vegetable stock (or water) and bring to a low boil. Add the curry paste, ground cumin, cayenne, coconut aminos, and brown sugar. Mix thoroughly to combine and allow vegetables to simmer for approximately 15 minutes.
  • Stir in the pumpkin puree and coconut milk: Add the pumpkin puree (homemade or store-bought) and coconut milk, return to a simmer and then remove from heat.
  • Blend: Grab a blenderfood processor, or immersion blender.  Working in batches, fill your blender approximately half full with the acorn squash and broth mixture and blend until completely pureed. Pour your pureed soup into a new pot. Repeat until all the vegetables have been pureed into soup.
  • Season to taste: Season with salt, pepper, or an additional teaspoon or two of sugar, if needed. If your soup is super thick, simply add additional water or broth until the desired consistency is reached.


  • I added approximately 1/2 pound baby potatoes as I had some leftover from a previous recipe. Normally, I wouldn’t add them to this soup, but I hate to let anything go to waste. Feel free to include them, or leave them out, it won’t change the flavor either way.
  • If curry paste isn't available, curry powder will also work. Simply add 2 tablespoons of curry powder at the same time as the rest of the seasoning. Add more to taste, if needed.
  • Yellow, red, or green curry paste will all taste delicious.
  • Learn how to make pumpkin puree in this post.
  • If pumpkin isn't available, substitute with your favorite type of winter squash including butternut squash, acorn squash, or delicata squash
  • The soup will thicken after cooling. Add additional vegetable broth or water as needed to reach the desired thickness when reheating.
  • Nutrition information does not include suggested toppings.


Calories: 212kcal | Carbohydrates: 22g | Protein: 2g | Fat: 11g | Saturated Fat: 7g | Sodium: 124mg | Potassium: 243mg | Fiber: 6g | Sugar: 7g | Vitamin A: 2291IU | Vitamin C: 20mg | Calcium: 42mg | Iron: 1mg
Did you make this recipe?Tag @theforkedspoon and hashtag it #theforkedspoon and please leave your star rating in the comment section on this post.