This time of year, pumpkin spice flavoring is in literally everything — coffee, cream cheese, potato chips, vodka, soy milk, Greek yogurt, chewing gum, shampoo, pasta sauce — the list goes on and on and on. OK, maybe that’s not literally everything, but it’s close enough.

But let’s slow down for a moment to remember that pumpkin isn’t just a flavor, it’s an actual vegetable. (Botanically speaking, pumpkin is actually a fruit, but ever since the Supreme Court weighed in on tomatoes, it’s complicated.) Pumpkins were a nutritious, comforting food of the harvest season long before the invention of the pumpkin spice latte. And “pumpkin spice” doesn’t always need to taste like pumpkin pie, as deliciously demonstrated by this creamy pumpkin coconut curry soup that just might reintroduce you to how exciting homemade fall flavors can be.

Quick and easy enough for a weeknight dinner and luxurious enough for an elegant dinner party, this soup will quickly become part of your fall recipe repertoire. Pumpkin puree is rich in Vitamin A and C and full of fiber, which helps to fill you up and keep you full longer. Light, unsweetened coconut milk adds to the creaminess without a lot of extra fat. Try it tonight!

Pumpkin, onion, garlic, ginger and curry powder
Pumpkin, onion, garlic, ginger and curry powder


1 teaspoon olive oil
1 medium onion, diced
3 garlic cloves, minced
2 inch knob of ginger, minced (alternatively, ½ teaspoon ground ginger)
1 tablespoon curry powder (add as much as 2 tablespoons if you like a strong curry flavor)
2 cans unsweetened pumpkin puree
3 cups low-sodium chicken broth (use low sodium vegetable broth if creating a vegetarian soup)
1 can light, unsweetened coconut milk
Salt and pepper to taste

Greek yogurt, lime wedges and cilantro for garnish.

Consider adding black beans, sautéed shrimp, cooked and shredded chicken, diced tofu, or sautéed mushrooms to create an even more substantial meal.


  1. Heat olive oil in a large pot or saucepan over medium heat.
  2. Add onions and sauté until soft, 7–8 minutes. Add garlic and ginger and sauté for a minute more. Add curry powder and sauté for a minute more taking care to not burn the spices.
  3. Add pumpkin puree and stir to combine.
  4. Slowly add chicken broth, whisking to thoroughly incorporate.
  5. Add coconut milk, stirring to combine.
Stir coconut milk into the pumpkin puree
Stir coconut milk into the pumpkin puree.
  1. Increase heat and simmer with the lid on for 15 minutes, stirring occasionally and making sure to scrape the bottom of your pot. Season to taste with salt and pepper.
  2. Allow the soup to cool slightly and puree in a blender or in the pot using an immersion blender (also called a stick blender). If using a traditional blender, puree the cooled soup in batches, only filling the blender halfway each time, taking care to secure the lid. Steam from hot liquid can build up pressure causing the lid to explode along with the liquid.
  3. Serve hot, topped with a dollop of Greek yogurt, a squeeze of lime juice and cilantro.
Pumpkin coconut curry soup garnished with greek yogurt and a sprig of cilantro.
Pumpkin coconut curry soup garnished with Greek yogurt and a sprig of cilantro.

Nutritional Facts

Makes 8 servings, 1 cup each.

Calories 81
Total fat 3g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Trans fat 0g
Cholesterol 0mg
Sodium 222mg
Potassium 279mg
Total carbohydrate 11g
Dietary fiber 5g
Sugars 4g
Protein 3g