Creamy Pumpkin Soup

Last updated on 19-Jul-2019

Easy and delicious, this creamy soup is great anytime! It’s also vegan, gluten-free and low-carb. Try it!

Creamy Pumpkin Soup

4 servings


  • 1 Tbsp + 1/2 tsp coconut oil, separated
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 tsp curry powder (or more to taste)
  • 1 tsp + 1 pinch garam masala, separated (or more to taste)
  • 2 lb pumpkin or butternut squash, peeled and cut into small pieces (I buy the ready-to-cook packages at the grocery store)
  • Vegetable stock or water
  • 1/2 can coconut milk (or more to taste, organic and BPA free preferred)
  • Salt and pepper to taste
  • 1/3 cup pumpkin seeds or pepitas


  1. On medium-high heat, melt the 1 Tbsp of coconut oil, sauté the onions until soft (3-4 mins), add the garlic and cook for another 2 mins. Add the curry powder, 1/2 tsp garam masala, mix well and cook until fragrant (1-2 mins).
  2. Add the squash and mix to coat with spices. Add enough stock or water until it barely covers the squash. Cover and cook until very soft (about 10-15 minutes, depending on variety and size of pieces), adding more liquid if needed. Don’t let all the liquid evaporate or the vegetables may burn on the bottom.
  3. Meanwhile, on medium heat, melt the 1/2 tsp of coconut oil in a frying pan, add the pumpkin seeds, a generous pinch of garam masala, and a pinch of salt. Toast the seeds, stirring often, until they start to brown a bit and become crunchy. Seeds and nuts are easy to burn, so keep an eye on them. Set aside to cool.
  4. Transfer the soup mixture to a blender (or use a stick immersion blender in the same pot) and purée until creamy. Return to pot and add coconut milk until desired consistency is reached (quantity will depend on how much liquid was leftover with the squash).
  5. Season with salt and pepper to taste (if you use stock that contains salt, you will need to add less at this point), and simmer for 5-10 mins, stirring often. Serve sprinkled with roasted pumpkin seeds. Enjoy!

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