This soup surprised me in the best way. Not only does it come together in about twenty minutes, but it’s made with minimal ingredients – including a simple can of pumpkin. If you follow me on Instagram, you’ve probably noticed I’ve been on a bit of a squash kick lately: spaghetti, acorn, kabocha, you name it. But recently, I wanted a cozy fall soup without the prep work of peeling and roasting another squash. Enter this quick and easy Red Thai Pumpkin Soup.
I’ll admit, I wasn’t sure how a soup made with canned pumpkin would taste. But after the first bite, I was hooked. The red curry paste adds so much flavor, beautifully balanced by the grounding nourishment of pumpkin. With just the right amount of broth and coconut milk, you get a creamy, satisfying soup. No heavy cream required.
Why You’ll Love This Recipe
Quick + easy. Comes together in about 20 minutes using pantry staples – no roasting or peeling required.
Water-based cooking. The base is made with broth instead of oil, keeping it light yet flavorful.
Gut-friendly. Free from heavy cream and can easily be made low-FODMAP by omitting onion and garlic (substitute with sliced green onions if needed).
Perfectly balanced flavor. The red curry paste adds spice, while coconut milk and pumpkin create a creamy, comforting finish.
Seasonal and nourishing. Cozy enough for fall but fresh enough to enjoy year-round.
Healthified Notes
This soup is a perfect example of how water-based cooking can be simple. Instead of sautéing the aromatics in oil, I use a splash of broth instead, a simple shift that keeps the recipe light and easier to digest.
The red curry paste adds so much flavor, while the combination of pumpkin and coconut milk creates that rich texture we crave in fall soups. It’s also a wonderful option for anyone navigating gut sensitivities: you can easily omit the garlic and onion or swap in the green tops of scallions for a low-FODMAP version.
Beyond the nutritional benefits, I love how this soup captures the essence of seasonal eating; it’s cozy, nourishing, and deeply satisfying without being complicated.
Quick, Easy, & Healthy Red Thai Pumpkin Soup {Gluten-Free, Dairy-Free}
Equipment
- Large pot or Dutch Oven
- Hand blender or blender optional
Ingredients
- 1½ cups vegetable or chicken stock slightly divided for cooking
- ½ yellow onion, diced (omit or sub green tops of scallions for low FODMAP)
- 1 clove garlic, minced (optional; omit if sensitive)
- 1 tablespoon grated fresh ginger
- 2 tablespoons red curry paste
- 1 15-oz can pumpkin purée (not pumpkin pie mix)
- 1 cup full-fat coconut milk
- 1 tablespoon coconut aminos or tamari
- Juice of ½ lime
- Sea salt to taste
Instructions
- In a large pot or deep skillet over medium high heat, add enough broth to cover the bottom (about ½ cup). Add the onion and cook until translucent, about 4 to 5 minutes. Stir in the garlic, ginger, and curry paste. Cook another 1–2 minutes until fragrant and the ingredients are blended together.
- Stir in the canned pumpkin and remaining one cup of broth until a creamy consistency is reached. Bring to a gentle simmer and cook uncovered for 7 to 10 minutes to let flavors meld.
- You can use an immersion blender (or transfer to a blender) to purée until completely smooth if desired, or leave as is (there will just be chunks of onion otherwise).
- Return to the pot if blended separately. Stir in coconut milk, coconut aminos, and lime juice. Taste and season with sea salt. Cook until warmed through, about 5 more minutes.
- Divide between serving bowls. Garnish with any toppings. Enjoy warm.
