Spiced Pumpkin & Coconut Soup


The spice blend and a bit of light coconut milk make this soup Thai inspired. The flavor blend is interesting and strong enough that it’s not immediately clear that the soup is pumpkin based. That means you can serve it any season of the year, not just in pumpkin season!

Coconut milk is delicious, but it gives my heartburn a lot of grief. I use the light version, which has less than half the fat of regular, but I still had trouble with the original half-cup of coconut milk in this recipe. Downgrading to a quarter-cup solved the problem, but it does take away some of the richness. You’ll have to test it and see what works for you.

This soup is thick without being cream-based. It’s possible to puree it completely, but I like to leave some small chunks, particularly of the apples. If you prefer it to be completely smooth, I recommend peeling the apple and adding 10 extra minutes to the final simmering time. Then go nuts with your immersion blender.


  • 2 carrots, thinly sliced
  • 1 Gala apple, diced small
  • 1 tsp olive oil
  • 2 stalks celery, diced small
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp onion powder
  • 1/2 tsp dried thyme
  • 1/2 tsp freshly grated ginger
  • 1 tsp brown sugar
  • 2 cups low-sodium vegetable or chicken broth
  • 1 15-oz can plain pumpkin
  • 1/4 to 1/2 cup light coconut milk
  • salt
  • parsley and sliced almonds for garnish



  1. Preheat the oven to 425 degrees, and line a large baking sheet with foil and cooking spray. Add carrots and apples, spray surfaces with cooking spray, and roast for 30 minutes.
  2. Heat olive oil in a large pan over medium, and saute celery for 5 minutes. Add spices, sugar, broth, and pumpkin and stir until smooth.
  3. Stir in the roasted carrots and apples, and bring the mixture to a boil. Drop the heat to low and simmer for 10 minutes. Remove from heat and stir in coconut milk.
  4. Using an immersion blender, carefully blend to your desired consistency. Add salt to taste. Serve with parsley and sliced almonds as garnish.


Serves 4. Adapted from http://www.hellawella.com/hellawella-recipe-indian-roasted-pumpkin-soup/2514

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