Thai Curry Pumpkin Soup

Fall. The days are getting shorter, but the sun still retains some of its warmth in the afternoon hours. The leaves change from their life-affirming green to spectacular hues of red, orange, and yellow. Sweaters are pulled from storage and shorts and tanks tops disappear. As Summer takes its last breaths, migratory birds gather in great numbers for their exodus, and the squirrels finish their collecting for the long winter. Nature purges the old, in preparation of the new. The vernal rebirth.

Squirrel walking in yellow leaves.

Typically during this time, we, too, start changing. For me, I want to eat salads, berries, and melons less and less, and find myself gravitating more toward squashes, root vegetables, apples, and pears. Which is convenient, since those foods are in season now, and cheaper!


One of my favorite things about fall is pumpkins. Not so much the pumpkin spice everything trend, but foods made with actual pumpkin – especially when it’s used in surprising ways (read: NOT pumpkin spice). Though I also enjoy it simply prepared: bake it just like an acorn squash! It makes a lovely autumn side dish! Another recipe I love to use pumpkin in is Quick Enchiladas with Sweet Potato Sauce from 101 Cookbooks. I just sub pumpkin for sweet potato! It’s not only quick for a weeknight dinner, but made healthier without the copious amounts of cheese typical of enchiladas.

And let’s not forget how nutritious pumpkin is (I’m not talking about pumpkin pie here winking emoji )! By itself, pumpkin is low in calories and high in fiber, making it great for both weight management and heart health. Notably, pumpkin is a great source of vitamin A. Just one cup will provide 250% of your daily value! It’s also a good source of potassium and vitamin C. See more about the nutrition of pumpkin.

So, in honor of fall and pumpkins, today I bring you this delicious Thai Curry Pumpkin Soup. It is a great way to use pumpkin in a savory way this season. This soup is creamy, a little sweet and spicy, and warm and comforting. Perfect for lunch on a chilly fall day! And it really doesn’t get any faster, especially if you use canned pumpkin. Only five ingredients and about 20 minutes!

How to make Thai Curry Pumpkin Soup

Start by sauteing a chopped onion in some oil. Add pumpkin puree, coconut milk, and red Thai curry paste. Blend with an immersion blender and done! Since my pumpkin curry soup uses coconut milk, it’s also perfect for vegetarian or vegan family members.

I used roasted pumpkin seeds and toasted pumpkin seed oil as garnishes, but use anything you have, or nothing at all! It’ll be great either way!

If you make Thai Curry Pumpkin Soup, let me know in the comments below!

Thai Curry Pumpkin Soup
Thai Curry Pumpkin Soup with Garnish

Thai Curry Pumpkin Soup

Perfect warming flavors for chilly fall days!

Course Soup
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 6
Calories 146 kcal


  • 1 tbsp Olive Oil
  • 1 medium Onion chopped
  • 3 cups Pumpkin Puree (or 2 cans)
  • 1 can Lite Coconut Milk
  • 1-2 tbsp Thai Red Curry Paste
  • 1 tbsp Toasted Pumpkin Seed Oil (for garnish) optional
  • 1/4 cup Roasted Pumpkin Seeds (for garnish) optional


  1. In a large pot, heat olive oil and sauté onion until soft and translucent.

  2. Add pumpkin puree, coconut milk, and red curry paste, and bring to boil.

  3. Blend with immersion blender until smooth. Alternately, puree soup in blender in small batches. Return to pot and bring to simmer.

  4. Serve hot, garnished with toasted pumpkin seed oil and toasted pumpkin seeds, if desired.


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