This Thai pumpkin soup is roasted pumpkin simmered with onion, garlic, ginger, chili and curry spices, then blended with coconut milk and finished with lime, fish sauce and fresh coriander (cilantro). It’s sweet, warming and gently spicy, with a velvety texture from the pumpkin rather than cream. The recipe takes about 45 minutes, serves 4, and has about 200 calories per bowl. Butternut squash works just as well as pumpkin, and the soup freezes well.
- Serves: 4
- Prep time: 15 minutes
- Cook time: about 30 minutes
- Total time: about 45 minutes
Ingredients
- 800 g (1¾ lb) peeled pumpkin or butternut squash, cut into chunks
- 2 teaspoons neutral or coconut oil
- 1 large onion (about 150 g), chopped
- 3 garlic cloves, chopped
- A thumb-sized piece of ginger (about 10 g), grated
- 1 small red chili, chopped, plus extra to serve
- 2 teaspoons mild curry powder, or 1 to 2 tablespoons Thai red curry paste
- 700 ml (3 cups) low-salt vegetable stock
- 200 ml (about ¾ cup) coconut milk, plus a little to serve
- 2 teaspoons fish sauce, or soy sauce for a vegan version
- Juice of 1 lime
- A handful of coriander (cilantro), to serve
Method
- Roast the pumpkin for deeper flavor: toss the chunks with 1 teaspoon of oil and roast at 200°C (400°F) for 20 to 25 minutes, until soft and caramelized at the edges. If you’re short of time, skip this and simmer the raw pumpkin in step 4 for 15 to 20 minutes instead.
- Build the spice base. Meanwhile, heat the remaining oil in a large pan over medium heat. Cook the onion for 5 to 6 minutes until golden, then add the garlic, ginger and chili for 1 minute.
- Toast the curry. Stir in the curry powder or paste and cook for 1 minute, stirring, until fragrant.
- Simmer. Add the pumpkin and stock, bring to a boil, then lower the heat and simmer for 5 minutes so the flavors combine.
- Blend. Take off the heat, add the coconut milk and blend until velvety smooth.
- Season. Return to a low heat and warm through without boiling. Stir in the fish sauce and lime juice, then taste and adjust: more lime for brightness, more fish sauce for saltiness.
- Serve in bowls with a swirl of coconut milk, coriander and sliced chili.
Tips
- Roasting matters. It concentrates the pumpkin’s sweetness and adds a toasty depth.
- Choose dense pumpkins, such as kabocha, sugar pumpkins or butternut squash. Large carving pumpkins are watery.
- Balance the flavors. Thai-style soups taste best with a balance of sweet, salty, sour and spicy, so season at the end.
- Thin carefully. Add a little more stock if it’s too thick, but pumpkin soups thicken as they stand.
- Check curry paste labels for shrimp paste, fish sauce or added sugar.
Swaps and variations
- Lighter: use light coconut milk, or half coconut milk and half extra stock.
- More protein: add a can of chickpeas or red lentils with the stock, or top with prawns or shredded chicken.
- Vegan: use soy sauce instead of fish sauce and check that your curry paste has no shrimp.
- Sweet potato: replace half the pumpkin with sweet potato.
- Toppings: toasted pumpkin seeds, crushed peanuts or a drizzle of chili oil.
Nutrition per serving (estimate)
One serving is a quarter of the recipe, about 400 ml. These figures were calculated from USDA FoodData Central values for raw pumpkin, onion, garlic, ginger, curry powder, red chili, canned coconut milk, lime juice, coriander, oil, fish sauce and salt. Stock isn’t included, so sodium will be higher with regular stock.
| Nutrient | Per serving |
|---|---|
| Calories | 200 kcal |
| Protein | 4 g |
| Carbohydrate | 20.5 g |
| Fiber | 2.5 g |
| Sugars | 7.5 g |
| Fat | 13.5 g |
| Saturated fat | 10 g |
| Sodium | about 305 mg |
Pumpkin is rich in beta carotene, which the body turns into vitamin A, and it provides potassium and vitamin C. Most of the fat and saturated fat comes from the coconut milk; using light coconut milk roughly halves it. The soup is light, so serve it with whole grain bread or add chickpeas or lentils for a more filling meal. Each bowl provides about 200 g of pumpkin, counting toward your 5 a day; the NHS counts 80 g of vegetables as a portion. Our guide to vitamin A explains why beta carotene matters.
Contains: fish (fish sauce), and possibly shellfish in curry paste. Check your stock for celery.
Storage and freezing
Cool the soup quickly and refrigerate it within 2 hours. It keeps for 3 to 4 days in the fridge, as the USDA advises for leftovers. Reheat gently until steaming hot. To freeze, cool and store in portions for up to 3 months; coconut milk can separate slightly on thawing, so whisk well when reheating.
What to serve with it
- Warm whole grain bread or naan.
- A crunchy salad of cucumber, carrot and herbs with a lime dressing.
- Our tofu and mushroom stir-fry for a bigger Thai-inspired meal.
Common questions
Can I use canned pumpkin?
Yes. Use about 600 g of canned pumpkin purée and skip the roasting step. Simmer for 5 minutes with the spices and stock.
Is pumpkin soup healthy?
Yes. It’s high in beta carotene and fiber and relatively low in calories. Keep the coconut milk moderate if you’re watching saturated fat.
How spicy is it?
Mild to medium. Leave out the fresh chili for a gentle version, or add more for heat.
This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.
