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Roasted Pumpkin Curry Soup

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Author:

Erin

Published:

September 19, 2024

Updated:

September 24, 2024

This post may contain affiliate links. Please read my disclosure policy for details.

Soup season is knocking at our doors and this Roasted Pumpkin Curry Soup is a great way to get the party started! This one is creamy, comforting, and just a little spicy thanks to the Thai red curry stirred in. I roasted my own sugar (or pie) pumpkins to make my own pumpkin puree for this soup, but you could buy store bought if you really want to. Once the ingredients get to know each other in the pot for about 20 minutes, all you have to do is blend it all up with an immersion blender and boom – perfectly creamy pumpkin soup!

  • Sugar Pumpkin?
  • Ingredients and Substitutions
  • Garnishes
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  • Recipe

what’s a

Sugar Pumpkin?

Also called pie pumpkins, these are the pumpkins that get roasted and scooped from their skin to fill cans of pumpkin puree. Not only are they great for baked goods, you can also make some amazing soups and sauces with these pumpkins!

Ingredients and Substitutions

Here’s what you’ll need to recreate this Roasted Pumpkin Curry Soup at home:

  • Sugar pumpkins – If you can’t find them or don’t want to roast your own, you could use red kuri squash or canned pumpkin puree instead.
  • Vegetable broth – Chicken stock or broth would work too in a pinch, though it will add a meaty flavor instead of complementing the squash the way veggie broth does.
  • Coconut milk – I recommend using full fat coconut milk here for the creamiest possible soup, but you could use light coconut milk if you had to. If you prefer to incorporate dairy for more protein, half and half is your best bet, but you could go for heavy cream if you want a really decadent and creamy soup.
  • Onion – I used a yellow onion, but white onion or sweet onion would work too.
  • Red curry paste – I recommend using Maesri or Mae Ploy brand Thai red curry paste if you can find it. Some other brands that may be easier to find in your everyday grocery store have less pronounced flavor and spice levels.
  • Ginger – Give a little extra oomph and brightness to the soup with fresh grated ginger. If you don’t have fresh, you could use about 1/2 tsp of ground ginger.
  • Brown sugar – Just a bit of brown sugar helps round out the flavor of the sugar pumpkins and keeps the spice of the red curry paste in check.

Let’s talk about

Garnishes

There’s an endless array of possibilities when it comes to garnishes, but here are my recommendations:

  • Coconut milk – reserve a little from the can you need for the soup and swirl it on top before serving.
  • Chili crisp – everyone’s favorite new condiment brings a pop of color and spice to this soup.
  • Toasted pumpkin seeds – Roast up some pumpkin seeds with salt, pepper, and chili powder for a yummy crunchy topping.
  • Fresh cilantro – Bring some fresh, bright flavor with vibrant pops of green.

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Roasted Pumpkin Curry Soup

Prep: 20 minutes mins
Cook: 1 hour hr
Total: 1 hour hr 20 minutes mins
Servings: 6 servings
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Servings: 6 servings

Ingredients

  • 2 medium sugar pumpkins, halved and seeds removed, (5 cups / 1177 grams cooked yield)
  • 4 cups vegetable broth, (960 mL)
  • 14 fl oz coconut milk, (400 mL)
  • 3 tbsp Thai red curry paste, (60 grams)
  • 1 medium yellow onion, (111 grams)
  • 1/4 cup light brown sugar, (48 grams)
  • 1 1/2 tbsp olive oil, (22 mL)
  • 1 tbsp fresh grated ginger
  • 1/2 tsp salt

Optional garnishes

  • coconut milk
  • roasted pumpkin seeds
  • chili crisp
  • cilantro

Instructions

  • Pre-heat oven to 400°F. Line a baking sheet with foil and set aside.
  • Rub the flesh side of the pumpkin halves with olive oil, then season with salt and pepper. Place on the prepared baking sheet, cut side up. Roast for 40-50 minutes or until the flesh is very tender when poked with a fork. Set aside to cool slightly.
  • Once the pumpkin halves have cooled slightly, use a spoon to scoop the flesh from the skin and set aside. You'll need 5 packed cups of pumpkin.
  • In a large pot, heat olive oil over medium high heat. Add onions and sauté until soft, about 3-4 minutes. Move the onions to the sides of the pot and add the red curry paste and ginger, sautéing for about a minute then mixing in with the onions until evenly coated.
  • Add vegetable broth, coconut milk, roasted pumpkin flesh, brown sugar, and salt to the pot and stir to combine. Lower heat to medium low and simmer for 20 minutes.
  • Use an immersion blender to puree the soup until smooth, or carefully transfer the soup to a high speed blender to puree. Top with desired garnishes before serving.

Tips & Tricks

Scan the barcode below or search for “Peanut Butter and Fitness Roasted Pumpkin Curry Soup” on My Fitness Pal.

Nutrition Information

Serving: 1.8cups, Calories: 225kcal (11%), Carbohydrates: 24g (8%), Protein: 2g (4%), Fat: 13g (20%), Saturated Fat: 8g (50%), Monounsaturated Fat: 2g, Sodium: 1003mg (44%), Potassium: 44mg (1%), Fiber: 3g (13%), Sugar: 14g (16%)

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About Erin

Erin is the author behind Peanut Butter and Fitness. She started this website in 2013 as a way to keep track of her favorite healthier kitchen creations and meal preps. Today, she still loves playing with her food and camera while helping others strike a balance between indulgence and well-being.

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