Nothing screams fall more than pumpkin soup.  It is warm and comforting and always makes me want to curl up with a good book after.  Pumpkin is a very nutrient dense food packed with beta carotene. Pumpkin is also low in calories-Score ;)! A lot of pumpkin soups are made with cream.  I have substituted the cream with light coconut milk to give it the creaminess without the dairy. The coconut milk goes perfect with the curry btw! Feel free to play around with the spices to your liking.


  • 1/4 cup organic coconut oil
  • 1 cup chopped white onions
  • 1 clove garlic, minced
  • 3 cups low sodium vegetable broth
  • 2 teaspoons curry powder
  • 1/2 teaspoon Himalayan pink salt
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon crushed red pepper flakes
  • 1 can (15 ounce) 100% pure pumpkin
  • 1 cup light coconut milk
  • Unsalted pumpkin seeds


Cook onions, garlic and coconut oil in a large pot on medium heat until onions become translucent. Poor in the vegetable broth and bring to a gentle boil while continuing to stir. Mix in the salt, curry powder, red pepper flakes and coriander. Next cover the pot and continue to boil for approximately 20 minutes. Stir occasionally. While the pot is boiling, whisk together the pumpkin and coconut milk in a separate boil. Next add the pumpkin mixture to the pot and continue to cook for approximately 10 minutes.

Pour soup into a blender or food processor and mix on medium until fully blended. Tip: Blend half the mixture before adding the remaining half. Once blended pour soup back into the pot and cook on medium-low for another 15 minutes. Serve in bowls and garnish with unsalted pumpkin seeds. Enjoy!

If you know someone who would enjoy this pumpkin soup recipe please share below 🙂

Until Next Time,

Many Blessings,