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

Coconut Pumpkin Soup

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4 people
Author: Nico Pallotta

  • 3 pounds (1.4 kg) 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 (500 ml) vegetable broth
  • ¾ teaspoon salt or more to taste + black pepper
  • 2 tablespoons apple cider vinegar
  • 1 lime + fresh cilantro for serving

  • 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.
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.
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