Healthy Recipes Free of Gluten, Dairy, and Soy for Serious Eaters

Red Curry Pumpkin Soup

Red Curry Pumpkin Soup


Love, love, love this! We were camping at a campground that had a Halloween party for all the kids and families. Lutz happened to notice several pumpkins left on the table after cleaning up. He grabbed a couple of them, and now I am on a pumpkin rage recipe find. Of course, I had to make soup. My pumpkins were about 8 inches across. I steamed them both and froze half of it for future cooking activities. Basically, I used about 3 cups of puréed pumpkin for the soup (you can use canned pumpkin, too). I doubled the recipe since we were feeding a tribe!

Even though the sun came peeking out, this soup still hits the spot. This dish is great for breakfast as well! Yummy for the tummy. Try it over seasoned Indian Seasoned Cauliflower Rice!


December 20, 2016
: 6
: 45 min
: 1 hr
: 1 hr 45 min


  • Pumpkin Puree
  • 1 small pumpkin pureed seeded, cut into 4X2 pieces (don't peel yet)
  • Soup Base
  • 1 32 oz pure coconut cream reserve 1/4 cup to drizzle on top
  • 1 32 oz organic chicken broth
  • 2 medium potatoes peel and dice-optional for thickening
  • 1 white onion diced
  • 4 tsp red curry powder
  • 2 tsp fresh ginger grated
  • 1 tsp ground turmeric
  • 2 tsp Himalayan salt
  • Optionals
  • 1/4 cup cilantro optional finely chopped for the top
  • 1 cup fresh shrimp or crab optional
  • 4 tsp toasted pumpkin seeds on top. Optional: see below
  • 2 cups steamed rice or optional
  • 2 cups cauliflower rice optional
  • Step 1 Pumpkin Puree
  • Step 2 Wash the pumpkin and clean out the seeds (save them to toast later. See the tip below). Cut the pumpkin into 2X4 inch pieces
  • Step 3 Steam the pumpkin with the skin on for 45 minutes.
  • Step 4 When the pumpkin is soft to the stab of a fork, it is done. Remove from the heat, drain the water, and let it cool.
  • Step 5 Once it is cooled, use a spoon and scoop out the soft pumpkin. I had Autumn, my niece, as my assistant, and instead of turning her loose with the immersion blender, I placed the pumpkin in a gallon freezer bag and let her mash it. You could also use an immersion blender to puree as well.
  • Step 6 Soup Base
  • Step 7 Add all the ingredients to a large pot plus the pumpkin puree you just made.
  • Step 8 Simmer on low with the lid tilted for 1 hour or more. Give it a stir now and then. I made this in the morning and placed it in my crockpot on low for the day! It was a hit for the camping crowd.
  • Step 9 If you include potatoes to thicken the soup, you can use an immersion blender half way through the cooking time and puree the entire contents until creamy. By pureeing the potatoes, it makes the soup thicker. You can also add 2 Tbsp of potato flour instead to thicken the soup. Mix it in cold water first, then drizzle into the soup halfway through cooking time until you get the consistency you like.
  • Step 10 Serve and garnish with a drizzle of the reserved coconut cream on top or add one of the optional ideas below.
  • Step 11 Optional Ideas
  • Step 12 Shrimp or Crab: Before serving, add and heat for 3-4 minutes, just until the shrimp turn pink.
  • Step 13 Add cilantro during cooking time or sprinkle on top before serving! Add a slice of lime as well.
  • Step 14 If you eat rice or prefer cauliflower rice, place a 1/2 cup in your soup bowl and then top it off with a ladle of warm pumpkin soup!


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