This coconut pumpkin soup is a creamy and nourishing recipe that brings cozy fall flavor, simple prep, and a healthy plant based meal.

For more healthy soup recipes, check out our Mediterranean chickpea soup, spiced lentil soup, creamy red lentil soup, and Mediterranean lentil soup.

Creamy coconut pumpkin soup served in a bowl with lime on top.

How to Make a Creamy and Wholesome Soup in No Time

As soon as fall cools the air, Louise and I feel like Todi turns into our own little Stars Hollow 🎃. The Umbrian countryside may be across the ocean from Connecticut, but the cobblestone streets, pumpkin filled markets, and golden leaves bring the same small town magic that makes Gilmore Girls (which we started watching for the billionth time) such a fall favorite.

In our kitchen here, we celebrate that feeling with a pot of pumpkin soup. The recipe begins by roasting pumpkin until golden, then sautéing onion, garlic, and ginger for a flavor base that fills the house with warmth 🍂.

The result is a creamy pumpkin soup with coconut milk that feels both indulgent and nourishing. It is fiber-rich, naturally low in saturated fats, and supports a balanced diet while fitting beautifully into Mediterranean-style eating patterns.

With a squeeze of lime on top, this soup is our go-to healthy fall soup recipe 🥣, perfect for cozy evenings in Todi or your own Stars Hollow.

Ingredients

Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.

Ingredients for coconut pumpkin soup with pumpkin onion garlic ginger coconut milk and lime.
  • Pumpkin: fresh pumpkin gives a rich, earthy flavor. Varieties like kabocha squash, sugar pumpkin, red kuri squash, or other winter squash work especially well. Substitute butternut squash or sweet potato for similar creaminess in this roasted pumpkin soup.
  • Olive oil: extra virgin olive oil adds depth. Substitute avocado oil or coconut oil.
  • Onion: substitute shallots for a mild flavor or leeks for a more delicate taste.
  • Garlic: substitute garlic powder.
  • Ginger: fresh ginger adds warmth. Substitute ground ginger or galangal for a slightly different aromatic note.
  • Red pepper flakes: add gentle heat. Substitute fresh chili, cayenne, or even smoked paprika for variety.
  • Coconut milk: gives this a creamy texture and its mild flavor pairs perfectly with pumpkin. Substitute cashew cream, soy cream, or light coconut milk for a lower fat option. Even half-and-half works.
  • Vegetable broth: we usually use bouillon powder dissolved in hot water instead of cartons of vegetable broth or chicken broth. It makes groceries lighter and a small tub lasts for weeks.
  • Apple cider vinegar: adds brightness. Substitute white wine vinegar or lemon juice for a similar lift.
  • Lime: fresh lime squeezed on top brightens everything. Substitute lemon if lime is not available.
  • Cilantro: optional – gives freshness. Substitute parsley or fresh basil depending on your preference.
Top down view of coconut pumpkin soup garnished with lime wedges and fresh cilantro.

How to Make Coconut Pumpkin Soup

Step 1: Prep the Pumpkin

Preheat the oven to 400°F or 200°C. To save time, you can use pre-seeded, peeled, and chopped pumpkin from the supermarket. If starting from whole pumpkin, cut it in half, scoop out the seeds, peel with a sharp knife, and chop into large chunks.

Step 1 Raw pumpkin chunks spread on a baking sheet ready to roast for soup.

Step 2: Roast Until Tender

Toss the pumpkin with olive oil, salt, and black pepper. Spread in a single layer on a baking sheet and roast for about 30 minutes, or until fork tender. This roasting step builds flavor for a truly creamy and comforting pumpkin soup.

Step 2 Roasted pumpkin pieces golden and tender on a baking tray fresh from the oven.

Step 3: Cook the Aromatics

Heat the remaining olive oil in a large pot. Sauté the chopped onion for 5 minutes, then add garlic, ginger, red pepper flakes, and optional cumin. Cook for 1 minute until fragrant for that classic pumpkin ginger soup flavor.

Step 3 Onion garlic and ginger sautéing in a pot with olive oil and red pepper flakes.

Step 4: Blend Until Silky

Add the roasted pumpkin, coconut milk, and vegetable broth. Blend with an immersion blender or carefully in a standing blender until smooth and creamy.

Step 4 Roasted pumpkin coconut milk and broth blended together into a creamy smooth soup.

Step 5: Simmer and Serve

Bring the soup back to a gentle simmer, stir in apple cider vinegar, and adjust salt and pepper to taste. Serve with a squeeze of fresh lime and a sprinkle of cilantro for a bright finish.

Step 5 Coconut pumpkin soup served in bowls with fresh lime juice squeezed on top.

Tips

  • Choose the right pumpkin: while any pumpkin will work, varieties like kabocha, sugar pumpkin, or red kuri squash create the creamiest texture and the richest flavor, making this a perfect cozy autumn dinner idea.
  • Save time with pre-cut squash: most supermarkets sell peeled and seeded pumpkin or winter squash, which makes prep much faster.
  • Roast for flavor: roasting the pumpkin until fork tender deepens its natural sweetness and gives the soup a richer taste.
  • Build flavor with aromatics: sauté onion, garlic, ginger, and red pepper flakes until fragrant before adding liquids. This is the secret to a delicious creamy pumpkin soup with coconut milk.
  • Use bouillon for broth: instead of cartons of vegetable broth or chicken broth, we dissolve bouillon powder in hot water. It makes groceries lighter and lasts for weeks.
  • Blend carefully: if using a standing blender, let the mixture cool slightly before blending to avoid splatters.
  • Balance with acid: a splash of apple cider vinegar brightens the flavor and keeps the soup from tasting too heavy.
  • Finish with lime: the squeeze of lime on top is essential, as it cuts through the creaminess and makes every spoonful pop.
  • Make it a meal: serve this plant based soup recipe with crusty bread, a grain bowl, or a side salad for a complete dinner.

Frequently Asked Questions

Can I use canned pumpkin instead of fresh?

Yes, canned pumpkin works if you are short on time. The flavor will be slightly less sweet than roasted, but it is still delicious.

Can I freeze this soup?

Absolutely. Let it cool completely, then freeze in portions for up to 3 months. Thaw overnight in the fridge and reheat gently.

What can I serve with it?

Pair it with a crisp salad, roasted vegetables, or warm crusty bread for a filling healthy fall soup recipe.

Can I use other spices?

Yes. Curry powder, turmeric, or smoked paprika are all great options to make the flavor more complex.

More Easy Soup Recipes

If you tried this coconut pumpkin soup recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!

Cozy fall dinner with creamy coconut pumpkin soup in a rustic kitchen setting.

Coconut Pumpkin Soup

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This coconut pumpkin soup is creamy, nourishing, and easy to make. Roasting the pumpkin brings out a naturally sweet flavor, while coconut milk and fresh lime create a silky and bright finish. It is a healthy, cozy recipe that is simple enough for weeknights yet special enough for a fall dinner with family.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4 people
Course: Appetizer, Main Course
Cuisine: International

Video

Coconut Pumpkin Soup (no cream)

Ingredients 

  • 3 pounds pumpkin with skin or 2 pounds / 900 g peeled and seeded
  • 3 tablespoons olive oil divided
  • 1 onion chopped
  • 2 cloves garlic grated
  • 1 teaspoon fresh ginger grated + ½ teaspoon cumin optional
  • ¼ teaspoon red pepper flakes optional
  • 1 can coconut milk 15 oz / 400 ml can – we used light coconut milk
  • 2 cups vegetable broth
  • ¾ teaspoon salt or more to taste + black pepper
  • 2 tablespoons apple cider vinegar
  • 1 lime + fresh cilantro for serving

Instructions 

  • Prep the Pumpkin: Preheat oven to 400°F or 200°C. Use pre-cut pumpkin to save time, or cut 3 pounds pumpkin with skin in half, remove the seeds, peel, and chop into chunks.
    Step 1 Raw pumpkin chunks spread on a baking sheet ready to roast for soup.
  • Roast Until Tender: Toss pumpkin with 2 tablespoons olive oil, ¾ teaspoon salt, and pepper. Spread on a baking sheet and roast about 30 minutes, until soft and fork tender.
    Step 2 Roasted pumpkin pieces golden and tender on a baking tray fresh from the oven.
  • Cook the Aromatics: In a large pot, heat the remaining oil. Sauté 1 onion for 5 minutes, then add 2 cloves garlic, 1 teaspoon fresh ginger (both grated), ¼ teaspoon red pepper flakes, and optional cumin. Cook 1 minute until fragrant.
    Step 3 Onion garlic and ginger sautéing in a pot with olive oil and red pepper flakes.
  • Blend Until Silky: Add roasted pumpkin, 1 can coconut milk, and 2 cups vegetable broth. Blend with an immersion blender or carefully in a standing blender until smooth and creamy.
    Step 4 Roasted pumpkin coconut milk and broth blended together into a creamy smooth soup.
  • Simmer and Serve: Bring back to a gentle simmer. Stir in apple cider vinegar, taste and adjust seasoning. Serve with lime juice and cilantro on top.
    Step 5 Coconut pumpkin soup served in bowls with fresh lime juice squeezed on top.

Notes

Substitutions
  • Pumpkin → Butternut squash, sweet potato, or other winter squash like kabocha, sugar pumpkin, or red kuri.
  • Olive oil → Avocado oil or coconut oil.
  • Onion → Shallots for mild flavor or leeks for a more delicate taste.
  • Garlic → Garlic powder or roasted garlic.
  • Ginger → Ground ginger or galangal.
  • Red pepper flakes → Fresh chili, cayenne, or smoked paprika.
  • Coconut milk → Cashew cream, soy cream, light coconut milk, or even half-and-half.
  • Vegetable broth → Bouillon powder dissolved in hot water instead of cartons of vegetable broth or chicken broth.
  • Apple cider vinegar → White wine vinegar or lemon juice.
  • Lime → Lemon juice.
  • Cilantro → Parsley or fresh basil.
 
Tips
  • Choose the right pumpkin: kabocha, sugar pumpkin, or red kuri squash give the creamiest texture and richest flavor.
  • Save time with pre-cut squash: supermarkets often sell peeled and seeded pumpkin or winter squash ready to use.
  • Roast for flavor: baking the pumpkin until fork tender makes it sweeter and more flavorful.
  • Build flavor with aromatics: sauté onion, garlic, ginger, and red pepper flakes until fragrant for depth.
  • Use bouillon for broth: dissolve bouillon powder in hot water instead of cartons. It is lighter and lasts longer.
  • Blend carefully: let the mixture cool slightly before blending in a standing blender to avoid splatters.
  • Balance with acid: a splash of apple cider vinegar keeps the soup bright and never too heavy.
  • Finish with lime: fresh lime juice cuts through the creaminess and makes each spoonful shine.
  • Make it a meal: pair this plant based soup recipe with bread, grains, or salad for a complete dinner.
 
Storage
Store leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 3 months.

Nutrition

Serving: 1 of 4, Calories: 242kcal, Carbohydrates: 22g, Protein: 3g, Fat: 16g, Saturated Fat: 7g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 8g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 519mg, Potassium: 838mg, Dietary Fiber: 2g, Sugar: 8g, Vitamin A: 19200IU, Vitamin B6: 0.2mg, Vitamin C: 28mg, Vitamin E: 4mg, Vitamin K: 9µg, Calcium: 67mg, Folate: 43µg, Iron: 2mg, Manganese: 0.4mg, Magnesium: 33mg, Zinc: 1mg
Tried this recipe?Leave a comment below or mention @theplantbasedschool on Instagram. We love hearing from you ⭐️ 💚.

Nico and Louise in front of the Consolazione church in Todi

Hi! We are Nico & Louise

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