This pumpkin and coconut soup is full of all the fall flavours, and makes for a cosy lunch or light. Easy to make, this healthy soup is vegan and low histamine.
Love pumpkin soup? Then you may like to see my pumpkin pesto soup as well, for a herby, garlicky flavour.
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Why you'll love this recipe
- Fall flavours - pumpkins are a seasonal delight, and this soup makes the most of them!
- Creamy - adding coconut milk to this pumpkin soup gives it a lovely taste and texture.
- Easy to make - just a few steps to make this tasty lunch or dinner.
Ingredients
This may seem like a lot of ingredients, but most are pantry staples with the herbs, coconut milk and vegetable broth. You will need:
- Pumpkin: not just for carving into scary faces! Fresh pumpkin is delicious.
- Onion and garlic: staples for the base of flavour for soup.
- Carrots: for a little extra vegetable goodness!
- Coconut milk: makes the soup lovely and creamy without using dairy.
- Vegetable broth: use either homemade or a suitable store-bought stock / broth.
- Turmeric: for all the healthy nutrients it contains, and adds a touch of spice too.
- Sweet paprika: also for a touch of spice. Sweet paprika isn't hot as the usual type is.
- Thyme: a reputed antihistamine, and lends a nice herby hum.
Make sure to see the recipe card below for the full ingredients and their quantities!
Step by step instructions
- Begin by frying the onion and garlic in the olive oil in a large saucepan until softened, about 3-4 minutes. Add the herbs and spices and stir to combine.
- Add the pumpkin to the pan and cook for about 10 minutes.
- Pour in the vegetable broth and bring to the boil. Reduce the heat and add the coconut milk. Give it a good stir and then cook for a further ten minutes.
- While the soup mixture is cooking add 2 tsps of olive oil to a frying pan and add the cubed bread and pumpkin seeds. Fry for five minutes or until the bread has become crispy.
- Blend the soup using an immersion blender or by transferring to a food processor or nutri-bullet. Ladle into your bowls, and garnish.
More fall-inspired recipes
Lots of tasty pumpkin recipes to try for a main meal or snack!
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Pumpkin and coconut soup
Ingredients
- 1 tablespoon olive oil
- 1 kg pumpkin peeled and diced
- 1 garlic clove diced or crushed
- ½ white onion diced
- 2 carrots
- ½ can coconut milk
- 750 mls vegetable broth
- 1 teaspoon turmeric
- 1 teaspoon sweet paprika
- 1 teaspoon thyme
For the toppings
- 1 tablespoon pumpkin seeds
- 1 slice bread cut into 1 cm cubes
- 2 tsps olive oil
- pinch pink himalayan salt to taste
Instructions
- Begin by frying the onion and garlic in the olive oil in a large saucepan until softened, about 3-4 minutes. Add the herbs and spices and stir to combine.
- Add the pumpkin to the pan and cook for about 10 minutes.
- Pour in the vegetable broth and bring to the boil. Reduce the heat and add the coconut milk. Give it a good stir and then cook for a further ten minutes.
- While the soup mixture is cooking add 2 tsps of olive oil to a frying pan and add the cubed bread and pumpkin seeds. Fry for five minutes or until the bread has become crispy.
- Blend the soup using an immersion blender or by transferring to a food processor or nutri-bullet.
- Transfer the soup to your bowls, add the croutons and toasted pumpkin seeds.
- Serve immediately and enjoy!
Notes
- While you can toast pumpkin seeds from the pumpkin itself, I used regular green pumpkin seeds here.
- If you choose to include the croutons and are on a low histamine diet, then have a check for additives and other ingredients in your bread that you may not tolerate.
Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
All ingredients in this pumpkin soup score 0 on SIGHI with the exception of:- wheat, for the croutons, which scores 1.
- garlic, which scores 1.
- vegetable stock is not rated on the SIGHI list.
Lucy says
This is delicious! The perfect warm comforting meal for the autumn months!
throughthefibrofog says
So glad you like it Lucy!
Sheryl Chan says
This looks autumn perfect! Admittedly i don't like pumpkin all that much but only in thick creamy soups. Yum!
throughthefibrofog says
I guess it isn't really a Singapore appropriate dish, but maybe on the odd random cold day if you get them?!
Shruti Chopra says
I've never had pumpkin soup or maybe I have and can't remember but I've been living in a warm city for so long now that I don't remember when I last had such a wholesome thick soup - now I'm really keen to experience after ages. I'll need to give it a go soon considering pumpkin is really easily available here and of course, with October just a few days away - it's the right time to believe its winter (with the help of the AC) while slurping away on this soup!
throughthefibrofog says
I always forget that you don't really have a winter Shruti, I don't know why. But maybe you had pumpkin soup when you were here in London? Hope you enjoy if you give it a go (with the help of the AC of course!!
Carrie Kellenberger says
Terrific recipe. I was thinking about you last night and wondering about coconut cream while making a Thai soup. Now I have my answer. I've just finished another round of freezer meals today and here we are with you mentioning meal preps being THE thing to do. I feel so on trend today. 🙂
throughthefibrofog says
Haha! Meal prep is great isn't it. Always feels good to have some meals to heat up on a more difficult day when cooking feels like too much. Thai soup sounds so delicious. I use to have it a lot near where I used to work. Will have to try and recreate it!
Holly Perkins says
Can i sub pumpkin puree instead of a raw pumpkin? If so, how much?
throughthefibrofog says
Hi Holly, I haven't used pumpkin puree in this soup myself, but I've had a look and there are similar recipes online which do use puree. To serve 4 persons, the usual quantities seem to be 2 15 ounce cans of puree with 2 cups of stock. You will need the stock as raw pumpkin has quite a high water content, and puree won't have as much. Let me know how you get on!