Thai Pumpkin Soup
This silky Thai pumpkin soup is made with red curry paste, ginger, garlic and creamy coconut milk, finished with a squeeze of lime and topped with toasted seeds and fresh coriander. A warming, budget-friendly autumn soup that is naturally vegan and gluten-free.
Equipment
Disclaimer: the equipment list above includes affiliate links to products I use and like.
Ingredients
- 2 Tbsp vegetable oil
- 1 onion finely chopped
- 3 Tbsp red Thai curry paste
- 2 garlic cloves grated
- 1 Tbsp ginger grated
- 1 kg pumpkin flesh diced
- 600 ml vegetable stock
- 400 ml coconut milk
- 1 ½ limes juiced
- salt to taste
TO SERVE:
- 2 Tbsp pumpkin seeds
- 2 Tbsp sunflower seeds
- 1 Tbsp black sesame seeds
- 1 Tbsp white sesame seeds
- 1 small bunch coriander
Instructions
- Heat the oil in a large saucepan over a medium heat. Add the onion and fry gently for 6 to 8 minutes, until soft and golden.2 Tbsp vegetable oil, 1 onion
- Add the red Thai curry paste, garlic and ginger, and fry for 1 minute, stirring, until fragrant.3 Tbsp red Thai curry paste, 2 garlic cloves, 1 Tbsp ginger
- Add the diced pumpkin and stir to coat it in the onion and curry paste mixture.1 kg pumpkin flesh
- Pour in the vegetable stock.600 ml vegetable stock
- Bring to the boil, then reduce the heat, cover and simmer for 20 minutes, or until the pumpkin is tender.
- Stir in the coconut milk and remove the pan from the heat.400 ml coconut milk
- Using a hand blender, blitz the soup until smooth, or to your desired consistency.
- Season with the lime juice and salt to taste. Reheat gently if needed, without letting it boil.1 ½ limes, salt
- In a dry frying pan, toast the pumpkin seeds, sunflower seeds, and black and white sesame seeds over a medium heat for 2 to 3 minutes, until fragrant.2 Tbsp pumpkin seeds, 2 Tbsp sunflower seeds, 1 Tbsp black sesame seeds, 1 Tbsp white sesame seeds
- Ladle the soup into bowls and serve topped with the toasted seeds and plenty of coriander leaves.1 small bunch coriander
Notes
Pumpkin: use a dense, sweet variety such as Crown Prince, Delica or Red Kuri Squash for the silkiest result. Carving pumpkins left over from Halloween work too, but they are more watery, so use a little less stock. Butternut squash is an easy swap all year round.
Curry paste: many shop-bought Thai red curry pastes contain shrimp paste or fish sauce, so check the label and choose a vegan one if needed. Pastes vary in heat, so start with 2 tablespoons and add more to taste.
Consistency: for a thinner soup, add a splash of hot stock or water when blending. For a richer soup, swirl in a little extra coconut milk before serving.
Storage: keep leftovers in an airtight container in the fridge for up to 4 days, or freeze (without the toppings) for up to 3 months. Defrost overnight in the fridge and reheat gently until piping hot.
Nutrition
Serving: 1servingCalories: 251kcalCarbohydrates: 20gProtein: 6gFat: 19gSaturated Fat: 13gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.002gSodium: 410mgPotassium: 821mgFiber: 3gSugar: 7gVitamin A: 15609IUVitamin C: 23mgCalcium: 99mgIron: 5mg