This super-quick and easy keto-vegan pumpkin soup recipe features just 5 ingredients — and lots of taste! It’s just the perfect warm up for chilly weather. The soup is beautifully bright orange in color like a rising autumn sun! This pumpkin soup is also nutritious, for example, it gives you 95% of the daily recommendation for vitamin A and lots of iron.
About the Easiest Ever Keto-Vegan Pumpkin Soup recipe
I’m a huge fan of pureed vegetable soups. Almost any veggie makes a great soup when cooked and pureed, with some coconut milk or coconut cream added for extra richness. Sometimes a dash of lemon or lime juice is needed to complement the flavors, however, mellow-flavored pumpkin cries for a warm, piquant spice.
This keto-vegan pumpkin soup is one of my all-time favorite soup recipes. Originally, I developed a pumpkin soup recipe to my Low Sugar, So Simple book, and later modified it slightly to create this keto-vegan version.
When developing this recipe — and since I’m all about simple recipes — I wanted to use a ready-made spice or seasoning mix to add zing to the soup. I’m very careful when I choose my seasonings, for example I don’t want to use anything with added sugar or anything that resembles sugar (like maltodextrin). I also avoid seasonings with added salt, especially table salt i.e. sodium chloride. A natural salt like unrefined sea salt is fine, but unfortunately that’s very seldom used in ready-made seasonings. For me, especially, food additives and preservatives are a big no-no so I refuse to use seasonings that contain those nasties.
As we know, pumpkin is such a great fruit (yes, it’s a fruit!) that it makes wonderful sweet and savory dishes alike. When developing this pumpkin soup recipe, it suddenly occurred to me that curry paste — especially Thai curry paste would be the ultimate seasoning with pumpkin. It’s a perfect match with neutral pumpkin and lends that warm, piquant kick that the pumpkin needs.
Tips for making the Easiest Ever Keto-Vegan Pumpkin Soup
The quickest and easiest way to make this soup is to use canned, organic, 100% pumpkin, though you can certainly use home-roasted pumpkin like I do here in the photos and in the video. Home-roasted pumpkin is also healthier as there is no danger of getting toxins from the cans (like BPA or other chemicals). However, if you need a really quick fix, canned, organic pumpkin with a BPA-free liner or pumpkin puree in a cardboard package is your best friend.
This recipe makes 8 servings, so if you need less soup, just halve the recipe. You can certainly make only one serving for yourself, or make a whole batch and freeze the rest. This soup freezes well, and you can also reheat the soup for a later meal.
If your Thai curry paste is really stiff, you might want to mix it with a tablespoon or two of coconut milk or water to make it runnier and thus easier to blend to the soup. One Thai curry paste I used was really thick and it left lumps of paste to the soup and didn’t mix well – not a nice experience to bite into a hot and spicy lump!
Adjust the amount of curry paste to your taste; some curry pastes are really hot while others are milder. Always go for unsweetened and as natural curry paste as you can, meaning that there are no food additives or preservatives used. Instead of red curry paste you can experiment with other options, like green or yellow curry paste, or instead of Thai curry paste, try some Indian curry paste varieties.
In my opinion, this mellow-flavored soup needs a proper kick, and that kick comes from the curry paste — which also lends a warm, exotic note that goes perfectly with pumpkin.
This soup is ready in 15 minutes or even less. Just mix the ingredients, add water as needed and let simmer 5-10 minutes and enjoy!
Let’s take a look at how to prepare this easy soup:
Combine all ingredients except water in a saucepan, that is, then add the pumpkin…
…coconut milk…
…red Thai curry paste…
…onion powder…
…and natural salt (like unrefined sea salt) to taste.
Heat over medium-high heat…
…constantly mixing, until boiling.
Add water to reach the desired consistency. Reduce the heat to minimum.
Cover, and let simmer for 5-10 minutes.
Stir a few times while simmering.
Ready!
Serve immediately, preferably with Perfect Keto-Vegan Crisp Bread.
Decorate with coconut cream swirls if wished.
Ingredients
- 2 15-oz (425 g) cans 100% pumpkin puree
- 1 cup = 240 ml unsweetened coconut milk
- 1 tablespoon unsweetened Thai Red Curry Paste
- 1 teaspoon onion powder
- 1 teaspoon unrefined sea salt or other natural salt
- water as needed
Instructions
- Combine all ingredients except water in a saucepan.
- Heat over medium-high heat, constantly mixing, until boiling. Add water to reach the desired consistency.
- Reduce the heat to minimum.
- Cover, and let simmer for 5-10 minutes. Stir a few times while simmering.
- Serve immediately, preferably with Perfect Keto-Vegan Crisp Bread. Decorate the servings with coconut cream swirls if desired.
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