Spicing up my very simple (and delicious) pumpkin soup recipe with a hint of curry. This amazing flavour combination will transform your soup nights.
Using fresh, whole food ingredients this recipe is naturally gluten free and dairy free.
This recipe is also freezable so if you are like me and love easy weeknight dinners or leftover lunches, cook a double batch and freeze in portions for meals that save you time.
Nourish 101:

  • Soup is a great meal to nourish your body with nutrients. In it’s pureed form it is easy to digest enhancing your absorption of nutrients and taking pressure off your digestive system (particularly great if you experience bloating or problems with digestion and absorption).
  • Pumpkin is a powerhouse of anti-oxidant vitamins such as vitamin A and C necessary for maintaining healthy skin, eye sight and mucus membranes.
  • Pumpkin is rich in the antioxidant beta-carotene (the stuff that gives pumpkin its amazing orange colour) providing free-radical neutralising power! Fantastic for youthful skin and may help in reducing your risk of cancer.
  • Pumpkin is also a good source of vitamin C helping to boost your immune system. No wonder pumpkin soup in Winter is so nourishing.
  • Did you know pumpkin is also a great source of potassium? Much like banana is, the potassium found in pumpkin is great for supporting an active lifestyle and your workouts as well as having a positive effect on blood pressure.

Dietary Notes:

This recipe is gluten free, dairy free, egg free, nut free and soy free
To make this recipe low FODMAP see recipe notes below.

Creamy Curried Pumpkin Soup

Spicing up my very simple (and delicious) pumpkin soup recipe with a hint of curry. This amazing flavour combination will transform your soup nights.
Keyword Dairy Free, Egg Free, Gluten Free, Grain Free, Low FODMAP, No Added Sugar, Nut Free, Preservative Free, Soy Free, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4


  • 1 tablespoon extra virgin olive oil
  • 2 cloves garlic, crushed
  • 2 tsp (5g) curry powder
  • 1.5 kg pumpkin, peeled and diced into large pieces (I use Kent/Jap pumpkin)
  • 750 mL vegetable stock or broth
  • Pinch Sea salt and black pepper
  • 200 mLs premium coconut milk (BPA free can)
  • fresh coriander


  • In an extra large saucepan or soup pot saute garlic in olive oil for 1 minute. Add curry powder and stir. 
  • Add pumpkin, stock, salt and pepper and bring to a boil. Reduce to a simmer and cook for 20 minutes or until pumpkin is tender. 
  • Stir through coconut milk. 
  • Using a blender (I use a Total Nutrition Centre 5200 Vitamix for all of my pureed soups) or food processor puree ingredients until smooth. 
  • Serve with fresh coriander on top. 


Personalise your recipe:
  • Garnish with fresh chives or spring onions, chopped.
  • I like to serve my soup with an extra swirl of coconut cream on top.
  • Add 1 cup baby spinach leaves before pureeing.
  • Add 11/2 head broccoli florets or 3 cups kale (woody stems removed) with pumpkin.
  • Did you know many store-bought stocks may contain gluten, lactose and yeast? I recommend finding a brand free from these ingredients and free from flavour enhancers or excess salt or alternatively you can make your own vegetable stock and freeze in batches for ready-to-go soup stock. You can also enhance the nutritional qualities of this soup by using bone broth.
  • Soup not satisfying enough? Very often do I hear, "my hubby wont eat soup"! How I got my hubby to eat soup is by adding meatballs! Simple roll mince with onion, garlic and spices and pan fry until cooked through and serve hot on top of your soup.
Sensitive to FODMAPs?
  • Omit fresh garlic and add 2 tablespoons garlic infused olive oil.
  • Choose Kent or Jap pumpkin and avoid butternut pumpkin.
  • Omit coconut milk.

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Casey-Lee Lyons

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