This creamy pumpkin soup is silky smooth and full of flavour. Ridiculously easy to make and yet so impressive. A perfect soup for family dinner or as a starter for a dinner party. Ultimate comfort food in cold weather!
A classic autumn dish, pumpkin soup can be found all around the world. Nearly every cuisine has its own variation. And this is for a good reason. Like all traditional food, pumpkin soup not only tastes delicious but comes with some serious health benefits.
Health benefits of pumpkin
Pumpkin is great for your gut microbiome and is high in fibre. It is especially rich in Vitamin A, which is important for normal vision, the immune system, reproduction, and growth and development (source). Eating pumpkin on a regular basis is a great way to strengthen your immune health. What’s more, its low-calorie content makes it a great option for weight loss meals.
As you can see pumpkin is a great vegetable to incorporate into your diet. And this simple easy pumpkin soup recipe is a great way to do it. Let's see what we will need to make this delicious soup.
This soup is packed with vitamins and minerals. All the ingredients can be easily found in your grocery store.
- Pumpkin. Any pumpkin will work in this recipe, however, I found that you will get the best result with butternut squash or butternut pumpkin, as we call it in Australia. While fresh pumpkin is the best option, you can use canned pumpkin too. See note in the recipe card.
- Red curry paste. This has to be a good-quality paste. See that the paste doesn't have any artificial additives, preservatives, colours or flavours. The red curry paste can be a bit pricy, however, once bought you can keep it in a fridge for many months and be used as needed.
- Coconut milk. Once again, choose the best quality you can find. Coconut milk adds a lot of flavour and makes the soup so really creamy.
- Chicken stock or chicken broth. Homemade options are the best. If choosing a store-bought variety, be careful when adding salt to the soup, it could be already quite salty.
- Extra virgin olive oil. We will only need one tablespoon to fry the red curry paste. Please avoid using vegetable oil if you can. Vegetable oils are known to be inflammatory.
- Fresh red chilli and fresh coriander leaves (cilantro) to garnish and serve.
How to make it
This must be the easiest soup recipe on my site. And here is how to make it:
1. Wash, peel, and cut the pumpkin into pieces. Keep in mind that smaller pieces will cook faster. Watch the video below, on how to peel and cut pumpkin.
2. Heat some olive oil in a large pot or a Dutch oven over medium heat.
3. Add the red curry paste and fry until it is fragrant.
4. Now add the pumpkin and stir for a minute or two until all pumpkin pieces are nicely coated in the red curry paste.
5. Time to add some stock. You need just enough stock so that it just covers the pumpkin. Add more and you will have watery soup, add less and you will have pumpkin puree.
6. Bring the soup to a boil over medium-high heat and lower the heat down to low immediately.
7. Simmer the soup for 10 minutes over low heat, until the pumpkin is very soft.
8. Using a food processor or just a hand blender, puree the soup until it is smooth.
9. Add the coconut milk, mix to combine and bring to a simmer. Here you go, your perfect fall soup is ready!
Serve with some fresh chillies, cilantro leaves and a squeeze of lemon juice.
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How to serve
How and what with to serve pumpkin soup? Like any soup, this comforting soup can be served as a first course at a dinner party or as a main at a family dinner.
If served as a main meal, serve it with some grilled cheese sandwiches or garlic bread, my kids love it. Or how about some homemade croutons? Or crispy chickpeas, they are my absolute favourites.
You can also try and make this delicious Brazilian Cheese Bread.
How to store it
This delicious soup can be prepared in advance. Once the soup has cooled down to room temperature, transfer it to an airtight container and refrigerate for up to 3 days. Reheat in the saucepan until the soup starts to simmer, or microwave if using one.
You can freeze it for up to 3 months.
- Vegan. To make this a vegetarian soup, or vegan, use vegetable stock instead of chicken stock.
- Keto. You can use full-fat coconut milk or heavy cream to make this creamy soup keto-friendly.
Tips and tricks
- Pumpkin purée. If cooking the soup with pumpkin puree, you will need approximately 900g of pumpkin puree. Simply use it instead of fresh pumpkin. The taste might be a little different to the soup cooked with fresh pumpkin, but still delicious.
- Be careful when frying red curry paste. If the oil gets too hot, the paste might start spitting and you might get burnt.
More delicious soup recipes to try
Watch how to make it
20 Minute Creamy Pumpkin Soup Recipe
- 1 kg any pumpkin. I recommend butternut squash. Peeled and cut into cubes.
- 1 tablespoon mild red curry paste. Use only ½ spoon if cooking for kids.
- 1 litre chicken or vegetable stock.
- 350 ml coconut milk
- 1 tablespoon extra virgin olive oil
- Fresh chilli and fresh cilantro coriander leaves to serve.
- Wash, peel, and cut the pumpkin.
- Heat some olive oil in a large pot or a dutch oven over medium heat. Do not overheat the oil.
- Once the oil is just hot, add the red curry paste and mix to fry it a little. Be very careful, if the pan is too hot, it will spit and you might get burnt.
- Fry the curry paste for a couple of minutes on low heat. It will become very fragrant.
- Add the pumpkin pieces to the paste and mix, until all pumpkin pieces are well coated with the paste.
- Add the chicken stock and mix.
- Bring the soup to a gentle boil and let it simmer over low heat for 10 minutes or until the pumpkin is very soft.
- Using a food processor or a hand blender, puree the soup until it is smooth. If using Thermomix, bring the speed slowly to 8 and puree it for 10 seconds.
- Serve the soup in small bowls, garnished with chilli stripes and fresh coriander leaves. Enjoy!