Spiced Pumpkin Soup

Gluten free │ Dairy free │ Vegetarian/Vegan │ FODMAP Friendly Alternative Provided │ Nut free

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Spiced Pumpkin Soup

Serves: 4 | Total Time: 30 minutes


  • 1 medium butternut pumpkin*^, diced
  • 1 medium sweet potato, diced into small cubes
  • 3 carrots, cut into pieces
  • 1 teaspoon each turmeric, ground cumin, garam masala (or curry powder)
  • 1 medium onion, finely chopped^
  • 2 Tablespoon coconut oil
  • 2 garlic cloves, finely grated^
  • 1 inch piece fresh ginger, finely grated
  • 4-5 cups filtered water
  • 1½ cups coconut milk (ie. TCC)
  • Juice of ½ lemon (1 Tablespoon)
  • Pinch iodised sea salt and black pepper
  • Coriander, to garnish

I recommend using organic produce where possible

* Or Jap pumpkin works well too
FODMAP Friendly Alternative: swap pumpkin for jap pumpkin, swap onion for green part of 2 spring onions, omit garlic 


  1. In a saucepan, add chopped pumpkin, potato, carrots, turmeric and 2 ½ cups water. Bring to the boil, reduce heat, and simmer covered for 10-15 minutes, until vegetables are soft. Set aside.
  2. In fry pan, heat 1 Tablespoon oil over medium heat. Add onion, garlic, ginger and cook until onion softens, about 5 minutes. Stir in ground cumin and garam masala and cook for 1 minute. Note: To speed up cook time, skip step 2 and simply add all the ingredients into the pot of vegetables.
  3. Add onion mix to pot of boiled vegetables. Add remaining 1 Tablespoon oil, salt, pepper, 1 ½ cups coconut milk, 1 ½ cups water. Bring to the boil and simmer for 10 minutes. If you like the consistency thinner, add another ½-1 cup of water.
  4. Puree mixture using a stab mixer. Once pureed smooth, stir through lemon juice.
  5. Garnish with coriander (or any green leaves) and a light drizzle of coconut milk. Enjoy!

Note: As an additional tasty garnish, toast pumpkin seeds as follows: clean pumpkin seeds of pulp and dry well with a paper towel. Toast seeds along with a pinch of salt in a dry fry pan over medium heat until slightly golden, stirring frequently for 3-4 minutes.


  1. This soup is now my go to recipe for Pumpkin Soup. It’s the tastiest recipe that I have come across and highly recommend it to anyone. Thanks!

    • You are welcome :) I agree! I love that it’s that bit different from the ‘classic pumpkin soup’ :) So glad you enjoy it!