Spicy Thai Pumpkin Soup

This spicy Thai pumpkin soup with coconut milk is the ultimate paleo Fall recipe.  It has Fall’s favorite ingredient… Pumpkin! But really this soup is so much more than that.  

Loaded up with Thai red curry it has a spice level that helps warm you up without being over the top. And the bone broth and coconut provide healthy fat and collagen to keep you full all afternoon long.

We also love this pumpkin soup recipe because it is naturally gluten-free and dairy free. Making it a dish everyone can enjoy.  And bringing everyone together is just a Fall thing to do!

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Please read the entire post for tips and tricks to ensure a perfect recipe every time. And don't forget to tag @peelwithzeal on Instagram so we can admire your creation!

And nothing says cold weather like soul warming soups be sure to check out some of our other favorite soup recipes. We have been digging the Herby Turkey Kale Soup and the Vegan Cream of Celery Soup lately.

🧾Ingredients

One of the great things about this recipe is the ingredients are items we typically always have on hand. Which simply means we can make it more often! What you need to make spicy Thai pumpkin soup:

• Onion
• Garlic
• Red Curry Paste (homemade or prepared)
• Organic Canned Pumpkin
• Bone Broth or Vegetable stock (for vegan)
• Organic Coconut Milk
• Fresh Lime Juice

Optional garnishes you need to make your Thai pumpkin soup your own:

• Cilantro
• Cashew Yogurt or Non-Dairy Yogurt
• Pepitas
• Micro Greens
• Siracha
• Scallions
• Red Thai Chilis

⏲️Instructions

First off, this pumpkin soup takes only 20 minutes if my bone broth is at room temperature. If I am using homemade broth and it is cold from the fridge it takes a whopping 22 minutes. Not bad for loads flavor, right?

We start with sautéing the onion and garlic until soft.  Then add the Thai red curry paste and cook for one minute. This is important!  Many recipes add curry paste after the liquids go in. WRONG!

You need to allow a minute for the spices to heat up and release their flavors. Now when you add the liquids, in this case, broth and pumpkin puree, the oils are released and ready to infuse the soup.

We cook the pumpkin soup for about 10 minutes until heated through before pureeing. Then we stir in the coconut milk and lime juice. Taste for salt and pepper (although I have never had to adjust the seasoning).

To make this pumpkin soup vegan simply switch out the bone broth for vegetable stock. Be sure to double check your red curry. Some brands contain fish sauce, I stick with the Thai Kitchen Red Curry to be safe.

I have also made this Thai pumpkin soup recipe a few times without the coconut milk. If you are avoiding coconut I find it is still delicious. And yes, I just assumed we had coconut milk when in fact we did not. Typical poor planning on my part but it all worked out.

This recipe makes 6-8 dinner appetizer portions. We love it as a first course with our Paleo Swimming Rama.

Or 4 healthy lunch portions. Serve it with a green salad and all the garnishes your heart desires!

🥣 Fall Recipes

I sincerely hope you enjoyed this recipe. Here are few more of our Autumn favorites.

Pork Roast with Apples

Easy cider braised pork roast with apples and onions. Gluten and dairy free.

Check out this recipe

Roasted Cranberries

Roasted cranberries, a classic healthy holiday dish that is easy enough for every day. Flavored with bourbon and orange this recipe does triple duty as a side dish, a sauce, and a dessert. 

Check out this recipe

Sweet Potato and Kale Salad with Walnut Vinaigrette

Delicious and easy lunch or dinner recipe. Perfect for Fall. Roasted sweet potato, spiced walnuts, healthy kale & a tangy walnut vinaigrette

Check out this recipe

If you try this recipe, be sure to post a photo on Instagram with #peelwithzeal! Follow Peel with Zeal on Pinterest, Instagram, or Facebook for the latest posts.

📖 Recipe

Print Recipe

5 from 1 vote

Spicy Thai Pumpkin Soup

The perfect Thai Pumpkin Soup recipe. Easy to make and the right amount of spice.  Naturally gluten and dairy free.

Prep Time5 mins

Cook Time17 mins

Total Time22 mins

Course: Lunch, Soup

Cuisine: American, Asian, Thai

Keyword: spicy pumpkin soup, thai pumpkin soup

Servings: 4 lunch servings

Calories: 349kcal

Equipment

• Stockpot
• Blender or immersion blender

Ingredients

• 2 Tbsp coconut oil
• 1 med onion, diced
• 2 cloves garlic, minced
• 1/4 cup red curry paste
• 2 cup chicken bone broth or vegetable stock (for vegan)
• 1 15 oz can pumpkin puree
• 1/2 lime, juiced
• 1 cup coconut milk
• Option Garnishes: lime zest, cashew yogurt, cilantro, scallions, thai chilis, pepitas, microgreen

Instructions

• Melt coconut oil in large saucepan over medium heat. Saute onion until soft, 5 to 7 minutes. Add garlic, saute for 30 seconds.
• Add curry paste, stir to coat and cook 30 seconds.
  
• Add broth or stock and pumpkin puree. Stir to combine. Bring to simmer and turn down to low. Cook 10 minutes.
  
• Use an immersion blender or add soup to a blender. Blend until smooth. Stir in coconut milk and lime juice. Taste for salt and pepper.
  
• Serve in bowls with desired garnishes.
  

Notes

1. This recipe makes 6 to 8 appetizer-sized portions or 4 lunches.  
2. Leftovers keep for 3 to 5 days covered in the refrigerator. Reheat on the stovetop or microwave until warmed through.