Quick, Easy, & Healthy Red Thai Pumpkin Soup {Gluten-Free, Dairy-Free}
This cozy Red Thai Pumpkin Soup comes together in just 20 minutes using pantry staples like canned pumpkin, red curry paste, and coconut milk. It’s made with water-based cooking methods (using broth instead of oil) for a creamy yet light texture that’s easy on digestion. The perfect gut-friendly, fall-inspired meal that tastes even better the next day.
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.
Notes
Optional toppings: Fresh cilantro, sliced scallions, chili flakes, pumpkin seeds, or a swirl of coconut milk