Healthy Curry Coconut Curry Pumpkin Soup

  • 2 T pumpkin seeds

  • 2 T Ghee (or you can use butter)

  • 3 T Tapioca Flour

  • 2 T Curry Powder

  • 4 Cups Low Sodium Organic Vegetable broth

  • 1 (29 ounce) can pumpkin or you can roast a small pumpkin as well

  • 1 ½ cups low fat coconut milk (I use Trader Joe’s Brand)

  • 2 T coconut aminos

  • 1 T coconut sugar (sometimes I leave out)

  • Salt and pepper to taste.


  1. Preheat the oven to 425 degrees Fahrenheit and line a rimmed baking sheet with parchment paper. Place the pumpkin on the pan and drizzle each half with just enough olive oil to lightly coat the pumpkin on the inside (about 1 teaspoon each). Rub the oil over the inside of the pumpkin and sprinkle it with salt and pepper.

  2. Turn the pumpkin face down and roast until it is tender and completely cooked through, about 45 to 50 minutes. Set the squash aside until it’s cool enough to handle, about 10 minutes. Then use a large spoon to scoop the pumpkin flesh into a bowl and discard the tough skin.

  3. Arrange pumpkin seeds in a single layer on a baking sheet. Toast in preheated oven for about 7-10 minutes, or until seeds begin to brown.

  4. Melt butter in a large pot over medium heat. Stir in flour and curry powder until smooth. Cook, stirring, until mixture begins to bubble. Gradually whisk in broth and cook until thickened. Stir in pureed (if you made fresh) pumpkin and coconut milk. Season with coconut aminos, sugar, salt, and pepper.

  5. Bring just to a boil, then remove from heat. Garnish with roasted pumpkin seeds.

 If you roast fresh Pumpkin follow the steps below! 

If you choose to make fresh pumpkin, follow steps below! 

  1. If have a high-performance blender like a Vitamix or Blendtec (you could also use an immersion blender instead), transfer the cooked pumpkin to your blender. Add in the ghee, flour, curry powder, vegetable broth, coconut cream, coconut aminos, coconut sugar and salt and pepper. Pour in batches into your blender, being careful not to fill the container past the maximum fill line (you can work in batches if necessary and stir in any remaining broth later). Securely fasten the lid and select the soup preset, being careful to avoid hot steam escaping from the lid. The blender will stop running once the soup is super creamy and hot.

  2. If you would like to thin out your soup a bit more, stir in a little more broth if needed, if you used a small pumpkin, you might want to leave it as is. Taste and stir in more salt and pepper, if necessary.

  3. Serve immediately (I like to top each bowl with a little more black pepper). Let leftover soup cool completely before transferring it to a proper storage container and refrigerating it for up to 4 days (leftovers taste even better the next day!). Or, freeze this soup for up to 3 months.

Serves 6

Nutrition:  Calories  182  Fat 12.4g  Carbs 18.9g  Protein 1.8g  Fiber 1.8g  Sugar 7.5g