Quick and Light Thai Pumpkin Soup

Using canned pumpkin puree and ready-made Thai red curry paste with light coconut milk, you can whip up a healthy, easy recipe that is sure to impress. Even though this is super easy to make, the flavor will make it seem like it took hours.

Serves: 4-6

Prep Time: 10 minutes

Cook Time: 10 minutes


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  • 1 yellow onion, roughly chopped
  • 2 tablespoons fresh ginger, grated (optional)
  • 2 tablespoons lemongrass, grated (optional)
  • 4 tablespoons thai red curry paste
  • 2 15oz cans pumpkin puree
  • 3 cups chicken or vegetable broth
  • 2 cans lite coconut milk (reserve 1/4 cup for garnish)
  • 1/4 to 1/2 teaspoon chili pepper flakes (optional, for heat)
  • Juice of 1 lime
  • Coconut oil, for frying


  • Coconut milk (reserved)
  • Roasted pumpkin seeds, sliced jalapeno and/or fresh cilantro (optional)


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  • In a large pot, heat a tablespoon of coconut oil over medium-high heat. Add onions and cook until translucent.
  • Add ginger and lemongrass to pot, and sauté until fragrant, about 30 seconds or so.
  • Add red curry paste and stir to combine. Whisk in pumpkin, broth and coconut milk until smooth. Add red pepper flakes. Stirring constantly, cook until heated through, being careful not to boil. This may cause the coconut milk to curdle. Remove from heat, cool a bit, and add lime juice.
  • Carefully transfer ingredients from the pot to a blender, and blend until smooth. You can also blend the ingredients in the pot using a hand mixer. See safety note below for important instructions.

Safety Note: Blend in batches, filling the blender no more than 1/4 full each batch. It is best to cool the ingredients a bit first. Remove the plastic center portion of the blender lid and cover with a dish towel to help dissipate the steam. If using a hand mixer, you may want to drape a dish towel over the top of the pot to protect yourself. Since the liquid may be extremely HOT, be sure to start your mixer on low, working your way up to a controlled speed.

Reheat if necessary and serve immediately. Drizzle with coconut milk and top with pumpkin seeds, jalapeno and cilantro. For an impressive and beautiful presentation, serve in individual miniature roasted pumpkins.*


To prepare mini roasted pumpkins:

  1. Preheat oven to 350 degrees.
  2. Cut the tops off of the mini pumpkins, creating a hole large enough to easily eat form. Reserve the tops. Remove seeds and stringy pulp. Rinse and pat dry with paper towel.
  3. Coat the pumpkins in coconut oil, being sure to grease the outsides AND insides. Season the insides with a pinch of salt each. Replace tops. Arrange the pumpkins in a large baking dish, then add 1/2” water to the bottom.
  4. Bake for 25-30 minutes, or until the insides are fork tender.
  5. Fill with Thai pumpkin soup, and garnish as desired.

Since lemongrass is very stringy, it is important that you finely grate it for this recipe. Otherwise, you can pound the stems a couple of times, add to the soup during the cooking phase to infuse its flavor, then remove before blending the ingredients.

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