Food Babe Family - Header

Healthy Thai Spiced Pumpkin Soup

This soup is perfect for the fall season. Warm, comforting and a little spicy but not too spicy. Top it with crunchy pumpkin seeds and it makes a perfect light lunch or appetizer. Enjoy!

Thai Pumpkin Soup

Food Babe's Thai Spiced Pumpkin Soup
Prep time
Cook time
Total time
Serves: 4
  • 2 teaspoons coconut oil
  • 1 yellow onion, diced
  • 4 garlic cloves, minced
  • 2 cups pumpkin, peeled and small dice (or 1 BPA free-can or container of pumpkin puree)
  • 2 cups vegetable broth, more as needed
  • 2 cups of coconut milk
  • 1 bay leaf
  • ¼ teaspoon dried thyme
  • 2 tablespoons red curry paste
  • ½ teaspoon nutmeg
  • sea salt and pepper, to taste
  • 4 tablespoons pumpkin seeds (pepitos)
  • 4 tablespoons fresh cilantro
  1. In a pot, heat coconut oil over medium heat. Add the onions, garlic and pumpkin and cook 4-5 minutes.
  2. Add the stock, coconut milk, bay leaf, thyme and curry paste and cook for 15-20 minutes, adding more stock as needed.
  3. Take off the heat, remove the bay leaf and puree with an immersion blender or regular blender.
  4. Place back on the stove and add the nutmeg and season with salt and pepper as desired. Heat until warmed through.
  5. To serve, place the soup in a bowl and top with the pumpkin seeds and chopped cilantro. Enjoy!
***Please choose all organic ingredients if possible***


If you know someone who loves pumpkin, please share this recipe with them! Who knows, maybe they will invite you over for some of this soup.



P.S. This recipe is from this month’s Food Babe Eating Guide Program. If you are tired of figuring out what to eat, sick of the confusing choices at the grocery store and need help menu planning, let us assist you! Check out the program here.




Food Babe Family - Book
Food Babe Grocery Guide

Sign Up For Updates

And Get A FREE Healthy Grocery Guide Sent To You Now!

Find out what to buy and where at the top grocery stores near you

Posts may contain affiliate, sponsorship and/or partnership links for products Food Babe has approved and researched herself. If you purchase a product through an affiliate, sponsorship or partnership link, your cost will be the same (or at a discount if a special code is offered) and Food Babe will benefit from the purchase. Your support is crucial because it helps fund this blog and helps us continue to spread the word. Thank you.

108 responses to “Healthy Thai Spiced Pumpkin Soup

  1. A cold front has moved in my area today with temps dipping into the 20’s this evening! This soup will be great for this chilly Halloween! I have no pumpkin so I’m going to try it with either the butternut squash or the sweet potatoes that I harvested from my garden.
    I’m sure either one will work great or maybe a combo of both 😉 Happy Halloween and Happy Cooking!

  2. Just ok. Regular curry is better and made with pretty much the same ingredients as this but without the pumpkin. This is quite bland for a curry soup, good ideas for healthy eating though.

  3. This is a delicious soup that is easy to make and very filling. I made it with homemade pumpkin puree the first time and hope it’s just as good with organic pumpkin puree from Trader Joes. Thank you soooo much for sharing it. Cannot wait to make it again and it’s definitely on my Thanksgiving menu this year.

  4. what is there to puree? I used 1 can of trader joe’s canned pumpkin, soup is very thin, it needs no blending or pureeing, i thought this soup would be thick and creamy like that squash fall soup at panera bread. I used all the ingredients according to the recipe. Used coconut milk from a carton. Did I need to use coconut cream form the can??


  5. Forgot to mention, I could not find the red curry paste so used curry powder and red flakes, came out spicy, but like I said before in my previous comment, 2 cups of veggie broth and 2 cups of coconut milk and only 1 can of pumpkin puree made my soup very watery, not thick and creamy that you need to blend in a blender.
    Came out very different than it looks in the picture 🙁 What is the trick here?
    Recipe does not specify what kind of coconut milk to use: unsweetened coconut milk in a cartoon or a coconut cream in a can. I think I need 3 times as much pumpkin puree to make it thick. Why is it so thin?

    1. This could be an old trick here, food photography. The most wonderful, pure food in the world sometimes comes out really funny looking in a photo so they use special techniques.

  6. Just made this for thanksgiving, it’s delicious but maybe a bit too thin as the pumpkin seeds sink 🙁

  7. I threw in 1tsp and chili flakes and 4 kaffir lime leaves and simmered for 30mins to finish it off. The kaffir put a bit more thai flavour into it, fish sauce instead of salt would also be a good idea.

  8. This soup is so incredibly delicious. I didn’t use so much coconut milk, just a few tablespoons until it had the right flavor. Maybe that’s why it wasn’t thin. I also used fresh butternut squash which I steamed and then added to the soup.

  9. Your blogs mention BPA and its issues.

    BUT did you know when BPA became a public controversy and many companies stopped using it in their plastics, container liners, packaging, etc that the reformulated plastics they are now using are even more estrogenic than the prior BPA versions?!

    An independent lab, CertiChem, studied these new BPA-free plastics (all recycle #s) in very wide use and found them to have more estrogenic activity than BPA! They published a journal article with all results. It barely made press before the lab was sued by the plastics industry, resulting in a gag order on them. This is how the plastics and food industry has responded to the problem! So now we see “BPA-free” on packaging. That may be true, the health aspect is pure PR and coverup.

    The journal article, study and its appendices, and a few periodical articles can be found on line, if you are a good researcher. This info deserves widespread attention.

  10. Thank you Vani…I love this recipe! I make it nearly every week, it is that good. Super simple and so tasty! Mine comes out awesome every time. I noticed some others had issues, not sure why. Yes, you need to use canned coconut milk. If you don’t like the consistency, try more pumpkin puree and if you like it spicier, that is certainly easy to remedy. I use a handheld blender to mix it at the end just to break up the chopped onions and that seems to thicken it up. If others aren’t blending then perhaps that’s why the consistency is off. Should still taste great though! A perfect addition to my Fall/Winter soup repertoire. Thanks again.

  11. I made this soup for dinner last night with a side of fresh tomato’s and basil sprinkled with extra-virgin olive oil. The soup was amazing! My fiance loved it so much, he had to have seconds! Thank you for the recipe Vani. I can’t wait to make more.

  12. I think the issue some people had with the consistency of this soup is that they use canned pumpkin and do not adjust the amount of liquid. My suggestion is to add liquid as needed when using canned pumpkin. One cup of vegetable broth may be enough. Also red curry paste may be hard to find in some areas but the results are very different from yellow curry powder since it has chili pepper, garlic, shallots and lemongrass etc. not turmeric like yellow curry . I like to use the rich coconut milk from a can (not the light version). This makes it more creamy and adds a nice coconut flavor. Such a great soup for fall and winter when pumpkin and butternut squash are in season and both work great in this recipe.

  13. I’ve made this soup several times but this past time I added two cups of carrots and left out the nutmeg. My husband said it was the best soup I’ve ever made!

  14. Hi. Just made with some leftover sweet potatoes instead of pumpkin. Also added in the skins for additional fiber. It was still delicious and will be a keeper! Nice versatile recipe.

  15. Currently pre-baby and wanting to stock my freezer. Will this freeze ok if made ahead of time? Or, if using light coconut milk, will it get watery?

  16. I make this soup all the time, it’s one of my favorites. Best with pumpkin cut into chuncks and Thai coconut milk from a can. That’ll prevent it from becoming runny.

Leave a Reply

Your email address will not be published. Required fields are marked *

food babe with grocery cart - footer image