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Easy Thai Pumpkin Soup (Paleo, Vegan)

By October 26, 2020October 7th, 2021Dairy Free, Paleo, Soups and Stews, Vegan, Whole30

This Easy Thai Pumpkin Soup has a bold, balanced taste that’s sweet, tangy and savory without being too spicy. The recipe comes together in 30 minutes and there’s hardly any chopping. The extra protein, fat and fiber you get from blending in coconut milk and pumpkin seeds will keep you satisfied all day.

Thai Pumpkin Soup 2 bowls

What could be better than a delicious bowl of warm pumpkin soup as the weather turns colder?

This recipe comes together in 30 minutes and there’s hardly any chopping.  Don’t you just love recipes like that?

You can adjust the spice by adding more or less red chile paste. My favorite is Mae Ploy Red Curry Paste. It has all the authentic Thai ingredients including dried shrimp. The authentic taste is incredibly delicious but spicy. 

The other one I use is Thai Kitchen Red Curry Paste. It is not very spicy and is vegan. If you don’t like hot-spicy, this one is a better choice.  It’s good but doesn’t have quite as much flavor.  The good thing is you can find it in most supermarkets. 

This soup is easy to make because there are only 10 ingredients and you only have to chop the onions, shallots and garlic, nothing else.

The pumpkin comes from a can. While it is fun to make fresh pumpkin puree,  it’s time consuming.  I prefer to use canned pumpkin.  Choose plain organic pumpkin in a BPA free can.

Thai Pumpkin Soup ingredients

The pumpkin seeds blended into the soup make it super nourishing.  Pumpkin seeds are full of protein, and high in zinc which supports your immune system.  They make you feel happy because they’re a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin.

While pumpkins and squash are considered to be fruit in its strict botanical sense , in the culinary world they are considered a vegetable because they are not sweet. They’re full of vitamins, minerals and fiber.  The orange color indicates a high concentration of beta carotene, a powerful antioxidant. Pumpkin also contains B vitamins which are good for your mood.

The delicious flavor and good fat from the coconut milk make this soup creamy and satisfying.  Coconut milk is one of the best dietary sources of MCTs or medium-chain triglycerides which balances the hormones that regulate appetite, fuels your brain, increases metabolism and boosts your immunity. 

Thai Pumpkin Soup pot coconut milk pouring

This Thai Pumpkin Soup is just brilliant.  You’ll love that it’s:

  • easy to make.
  • full of flavor
  • mildly spiced
  • soul satisfying
  • creamy

Enjoy the recipe and stay warm and nourished.

Thai Pumpkin Soup bowl alone

If you like this recipe try these other soul satisfying soups:

Cheesy Broccoli Soup with Leeks and Potatoes {Dairy-Free)

Rich and Creamy Roasted Cauliflower Soup

Cozy Mushroom Vegetable Soup

Thai Coconut Vegetable Soup Tom Kha

If you give this recipe a try, please let us know what you think! Give it some stars or leave a comment. ♥

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Easy Thai Pumpkin Soup

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  • Author: Ingrid DeHart -
  • Total Time: 30 minutes
  • Yield: 4 1x


This Thai Pumpkin Soup has a ton of flavor without being too spicy. The recipe comes together in 30 minutes and there’s hardly any chopping.




  1. In a medium pot, heat coconut oil over medium heat. Add the onions and shallots, cook 3-4 minutes until soft.
  2. Add garlic and red curry paste, stir to combine and sauté 1 minute until fragrant.
  3. Add broth, lemon peel, pumpkin and salt. Reduce heat to low and simmer for 20 minutes to develop flavors.
  4. Add coconut milk (save 1/4 cup for garnish)
  5. Turn off the heat, remove lemon peel.
  6. Pour soup into a blender along with pumpkin seeds and lime juice, blend until smooth.
  7. Return soup to the pot and heat until warm. Taste to adjust salt.
  8. Serve garnished with chopped cilantro, a drizzle of coconut milk and pumpkin seeds. Enjoy!


*If you can find it, lemon grass is even better than the lemon peel. Use the tender part, the bottom 5 or 6 inches, smash it with a mallet, or even the bottom of a wine bottle or small pot to release the aromatic oils, then toss it in the pot to simmer.

Nutrition information is with chicken broth.

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Soup, Breakfast, Side Dish
  • Method: Saute
  • Cuisine: Paleo, Vegan, Gluten Free, Seasonal

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