Spicy Pumpkin Soup

spicy pumpkin soup

Got a pumpkin? This soup will do that pumpkin justice.

Squash of any variety, but particularly pumpkin, has become a bit of an obsession for me. Roasted, raw…whatever. It’s all good. And super nutritious. I came up with this spicy pumpkin soup recipe one cold day when I was trying to figure out what to do with the local pumpkin I had sitting on my counter.

Pumpkins are loaded with vitamin A and fiber, and low in calories, making them a perfect detox food for a good start to the new year. Olive oil and coconut milk give you your good fats, and ginger helps you absorb and assimilate nutrients (among many other things).

But even if you aren’t looking for a meal that is beneficial in every single possible way, you’ll love this spicy pumpkin soup. It’s a little spicy (as the name suggests), which warms you up on a cold night. Serve it with a kale salad and some crusty, whole grain bread. A perfect lunch or dinner! Or both. (Yes, I usually eat this for every meal of the day until it’s all gone!)

spicy pumpkin soup

This creamy soup is a vegan soup that will warm your soul.

Recipe: Spicy Pumpkin Soup

Summary: Hot and spicy and packed full of nutrients


  • 1 large onions, chunked
  • 1 Tbs olive oil
  • 2 garlic cloves, minced
  • 1 Tbs fresh ginger, finely chopped
  • 4 cups pumpkin, chunked
  • 2 cups reduced-sodium chicken stock
  • 2 cups unsweetened coconut milk (not low-fat)
  • 2 cups water
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1/8 teaspoon ground cardamom
  • 1 1/2 teaspoons salt
  • 3/4 teaspoon dried hot red pepper flakes


  1. Heat olive oil in a stock pot over medium heat. Add the onions and sauté until softened, 3 to 5 minutes. Add garlic and ginger and cook, stirring, 1 minute.
  2. Add pumpkin, chicken stock, coconut milk and enough of the water to just cover the pumpkin.
  3. Cook until the pumpkin is tender, about 20 minutes.
  4. Remove from heat and let cool for about 20 minutes.
  5. Stir in the cumin, coriander, and cardamom, salt and red pepper flakes.
  6. Blend in a blender at high speed until the soup is creamy (depending on the size of your blender, this may take a few batches. It fit perfectly in my 64 oz Vitamix).
  7. Put the creamy soup back into the stock pot over low heat to keep it warm until ready to serve.


Note: you could use pumpkin puree if you don’t have fresh pumpkin. Saute the onion, garlic and ginger as directed. Add all the liquids, the pumpkin puree, and the spices and blend. Then heat over low until ready to serve.

Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

Diet type: Vegan

Number of servings (yield): 8

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