Curried – Coconut Pumpkin Soup

by | Oct 31, 2012 | Article, Healthy Eating

HEAL provides us a perfect Fall recipe! Pumpkin is a perfect fall vegetable.  While you might be more accustomed to lighting up a Jack-o-lantern, there are other ways to use a pumpkin.  Pie pumpkins, the small ones are perfect for eating, as in pie or soups.  So try this tasty and healthy soup recipe that is packed full of beta-carotene, vitamin C, as well as mineral selenium.


Small pie pumpkin – cut into large chunks, after removing seeds

2 red onions, chopped
2 large carrots, chopped

2 cloves garlic, peeled and chopped

2 tbsp organic coconut
2 tbsp curry powder

1 tbsp ground cumin and coriander
1 cup coconut milk

4-6 cups water

Sea salt and fresh ground black pepper to taste


In large pot place portions of pumpkin and boil until soft. Drain the pumpkin and keep 1 cup of the water as reserve. Peel the pumpkin, the peel will com right off when it’s ready. In another pot add 2 tbsp coconut oil, ground cumin & coriander, and garlic and lightly toast for 1-2 minutes. Add chopped onions and sautee for 2-3 minutes. Add pumpkin, carrots, curry powder and reserve water from cooking the pumpkin. Add more water until pumpkin is covered. Bring to boil and let simmer for 10 minutes. Remove from heat and add 1 cup of coconut milk. Puree until smooth. Soup is ready to serve or let simmer for a little while longer. Top with fresh ground pepper and sea salt to taste.