Pumpkin Curry Soup


This easy soup recipe mixes in allspice, curry powder, spicy chiles and ginger to give this pumpkin curry soup a Jamaican feel. While habanero is traditional, jalapeños provide a mellower kick.

Prep Time:
20 mins
Additional Time:
40 mins
Total Time:
1 hr
6 servings


  • 2 tablespoons extra-virgin olive oil

  • 2 cups chopped sweet onion

  • ¾ cup chopped celery

  • ¾ cup chopped carrot

  • 4 cloves garlic, smashed

  • 1 (1 inch) piece fresh ginger, peeled and thinly sliced

  • 1 jalapeño pepper, seeded and chopped, plus more for garnish

  • 1 tablespoon Madras curry powder

  • 1 teaspoon ground allspice

  • 2 fresh bay leaves

  • 2 (15 ounce) cans unseasoned pumpkin puree

  • 4 cups reduced-sodium vegetable broth

  • ¾ teaspoon salt

  • 1 (14 ounce) can coconut milk, well shaken

  • 2 tablespoons fresh lime juice

  • 6 tablespoons chopped unsalted dry-roasted peanuts


  1. Heat oil in a large heavy pot over medium-high heat. Add onion, celery and carrot; cook, stirring often, until slightly softened, about 5 minutes. Add garlic, ginger, jalapeño, curry powder, allspice and bay leaves; cook, stirring constantly, until fragrant, about 1 minute.

  2. Add pumpkin, broth and salt to the pot; bring to a boil over medium-high heat. Reduce heat to medium-low; cover and simmer until the vegetables are tender, about 25 minutes.

  3. Remove the bay leaves. Ladle the soup into a blender. Measure 6 tablespoons coconut milk into a small bowl and reserve for serving. Pour the remaining coconut milk into the blender. Secure the lid on blender, and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 30 seconds (use caution when blending hot liquids). Return the soup to the pot. (Alternatively, process the coconut milk and soup in the pot using an immersion blender on high speed until smooth, 2 to 3 minutes.) Return to a simmer over medium heat. Remove from heat; stir in lime juice.

  4. Ladle the soup evenly into 6 bowls; drizzle with the reserved coconut milk and sprinkle with peanuts. Garnish with additional jalapeño, if desired.

Nutrition Facts (per serving)

327 Calories
24g Fat
28g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/3 cups
Calories 327
% Daily Value *
Total Carbohydrate 28g 10%
Dietary Fiber 9g 31%
Total Sugars 10g
Protein 7g 13%
Total Fat 24g 31%
Saturated Fat 14g 71%
Vitamin A 24950IU 499%
Vitamin C 18mg 20%
Folate 52mcg 13%
Sodium 434mg 19%
Calcium 106mg 8%
Iron 5mg 29%
Magnesium 95mg 23%
Potassium 722mg 15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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