This spicy Thai pumpkin soup is naturally vegan, gluten-free, and takes less than 30 minutes to prepare. It’s full of flavor and the perfect winter warmer. Pair it with your favorite toppings and enjoy!

Loaded with Thai red curry, it has just the right amount of spice to keep you warm without being too much. Additionally, the coconut and vegetable broth provides healthy fat and collagen, which will keep you full throughout the day.

On the other hand, ginger imparts a lovely soothing warmth to this soup, while coriander (cilantro) imparts an impressive fragrant depth.

Serve your pumpkin soup with Thai Kale Salad and Gluten-Free Vegan Flatbread.

Thai Pumpkin Soup

As a food blogger and advocate for home cooking — I feel a sense of obligation to share recipes that promote fresh food preparation and hands-on cooking in an easy and approachable manner. My recipes usually take less than an hour to prepare (unless they require hands-off simmering). So, taking care of my norms today, I’ll be sharing another incredibly simple pumpkin recipe with you.

“This recipe is satisfying, crowd-pleasing, nuanced in flavor, and nutritious. In other words, it’s a real dream!”

Try this spicy Thai pumpkin soup — the perfect paleo fall recipe. It contains fall’s favorite ingredient… pumpkin! However, this soup is far more than that.

Please read the full post for useful tips and suggestions, if you want to make a perfect recipe every time.

 

Close up thai pumpkin soup in two white bowls on white background

Is Thai pumpkin soup healthy?

Yes! Apart from its delectable taste, this Thai Pumpkin Soup is highly nutritious because the base ingredient in this soup is pumpkin, which has been linked to various health benefits.

Pumpkin is a good source of vitamins and minerals and is low in calories. It’s also high in beta-carotene, a carotenoid that your body converts to vitamin A. Beta-carotene is a natural sunblock.

It is high in antioxidants such as alpha-carotene, beta-carotene, beta-cryptoxanthin, and beta-cryptoxanthin, which may help protect you from various diseases.

Additionally, pumpkin contains vitamins A & C, which can help strengthen your immune system. Its vitamin E, iron, and folate content may also help to boost your immunity. It also contains fiber, which may help suppress your appetite.

Pumpkin also possesses vitamins C & E and the antioxidants lutein & zeaxanthin, which can help your skin stay strong and healthy.

In addition, it also contains some other super ingredients like lemongrass, garlic, ginger, vegetable broth, and coconut milk, which are all associated with incredible health benefits. See More Pumpkin Nutrition.

Pumpkins for homemade pumpkin puree?

Use small baking pumpkins to make pumpkin puree. Look for signs that say “sugar pumpkin” or “pie pumpkin”. They just taste better than anything larger, especially your Jack-O-Lantern varieties. Leave those for decorating!

Thai Pumpkin Soup Recipe

This Thai pumpkin soup is super easy to prepare. Take a look at the instructions below; all you have to do is fuse a few ingredients, and you’ll have a delicious and nourishing soup.

Ingredients

  • 1 tablespoon olive oil
  • 1 small white onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon freshly grated ginger
  • 1 stalk of lemongrass, grated
  • 2 tablespoon Thai red curry paste
  • 1 ½ cups of homemade pumpkin puree or one 15-ounce can of pure pumpkin puree
  • 4 cups vegetable broth
  • One 14-ounce can of unsweetened coconut milk
  • Kosher salt
  • Fresh cilantro and lime, for garnish
sauteed onion, garlic, lemongrass for thai pumpkin soup in a saucepan

How to make Thai pumpkin soup?

  1. Heat oil in a large saucepan over medium-high heat, add onion, and cook until soft, about 2 minutes.
  2. Add garlic, ginger, lemongrass, and Thai Curry paste, cook until fragrant, about 1 minute.
Thai curry paste, onion, garlic, lemongrass sauteed in saucepan
  1. Add pumpkin puree, vegetable broth, coconut milk and cook for 5 minutes—season with salt.
  2. Garnish with fresh cilantro and lime. Serve.

Serving suggestions

Serve it with your favorite green salad, crackers, pita bread, tortilla chips, bread roll, chickpea pancakes, mashed potatoes, or roasted veggies, etc., for making it a perfect dinner.

Although, coconut milk and pumpkin puree provide a dairy-free creaminess base to this vegan soup, which is super satisfying on its own but can easily transform into a heartier meal by stirring in firm tofu cubes and shredded bok choy until heated through. For an additional heft, you can add a handful of unflavored roasted peanuts or a few spoonfuls of nut butter.

Ingredients Variations

  • If you don’t like canned pumpkin puree, don’t worry. If you make it at home, it works well in this soup.
  • I used pumpkin puree in my soup; you can use any in-season squash puree. You can also give it a try using carrot or sweet potatoes instead of pumpkin.
  • Substitute 1 tbsp lemongrass paste for the lemongrass stalks and proceed with the recipe as directed. 
  • If you love a little bit more spicy food, you can add 1/4 teaspoon cayenne pepper.
  • Garnishes are completely optional; you can use roasted pumpkin seeds, coconut cream swirls, lotus seeds, Thai basil, etc. Leave them out if you don’t have any of these; it’s absolutely delicious on its own.
  • To make this soup vegan, I have used vegetable broth. 
  • To make this dairy-free soup, I used coconut milk. You may, however, substitute any other plant-based milk of your choice. Or, it’s still delicious if you don’t want to use coconut milk.

Some Additional Tips

  • It is important for novice cooks to purchase pumpkin puree rather than pumpkin pie filling. Pumpkin puree is, as the name implies, pureed pumpkin. Additional spices are already included in canned pumpkin pie filling.
  • If the soup is a little thick for you, add more broth until the desired consistency is achieved.
  • You can refrigerate the leftovers in an air-tight container for 4-5 days. When you want to use it, reheat over low heat or in the microwave until thoroughly warmed.

Other Vegan Soups To Prepare

  1. Jamaican Pumpkin Soup Pureed
  2. Vegan Pinto Bean Soup
  3. Peanut Butter Soup
  4. Swiss Chard Soup
  5. Vegan Zucchini Soup
  6. Instant Pot Vegan Split Pea Soup
  7. Instant Pot Potato Soup

The irony here is that reading this post and the tips will probably take you longer than making the soup. Thankfully!!

This Thai Pumpkin Soup is superb for making ahead, so don’t be afraid to prepare it before a busy day or save the leftovers for the next day’s lunch. And enjoy!

If you try this recipe, please let me know how it turns out in the comments section below!

overlay of thai pumpkin soup in two white bowls on white background

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Nutrition

(Per serving)
  • Energy: 304 kcal / 1271 kJ
  • Fat: 20.8 g
  • Protein: 6.6 g
  • Carbs: 27.5 g

Cook Time

  • Preparation: 20 min
  • Ready in: 20 min
  • For: 6 Servings

Ingredients

Instructions

  1. Heat oil in a large saucepan over medium-high heat, add onion, and cook until soft, about 2 minutes.
  2. Add garlic, ginger, lemongrass, and Thai Curry paste, cook until fragrant, about 1 minute.
  3. Add pumpkin puree, vegetable broth, coconut milk and cook for 5 minutes—season with salt.
  4. Garnish with fresh cilantro and lime. Serve.
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.