This healthy and easy Pumpkin Curry Soup comes together in just 20 minutes in one pot using canned pumpkin for ease, and a secret ingredient of canned white beans to add a boost of protein and fiber! It’s cozy, creamy, and has a light curry flavor. This creamy pumpkin soup is bound to be your new favorite easy weeknight dinner recipe!
As a Registered Dietitian and cookbook author, I’ve developed my fair share of easy and healthy soup recipes, but I’m always blown away when I find a new one that I absolutely love, and this one totally is that!
Cozy, creamy, and absolutely packed with healthy ingredients, this vegan pumpkin curry soup is about to be your new weeknight staple recipe since it’s SO freaking easy to make! It comes together in just 20 minutes and in one pot, just like my Healthy Dairy-Free Tomato Soup with Crispy Chickpeas!
Plus, did I mention it has a light curry flavor that pairs soooo well with the pumpkin and canned coconut milk? Hit it with a little bit of lime juice at the end of cooking and you’ll be in flavor heaven!
White Beans For A Protein & Fiber Boost!
Look, if you’ve been around here for a while, you know I absolutely love sharing tons of easy bean and legume recipes since they add SO much fiber to a dish and are so much more versatile than people think, and this healthy pumpkin soup is no different!
I tested this recipe a few times to find the sweet spot for the amount of white beans to add so that they blend in seamlessly to the pumpkin soup but still add that protein and fiber boost, and one can of drained and rinsed white navy beans was perfect!
It’s pretty important that we use canned coconut milk in this soup over any other plant-based milk alternative, since it adds a creaminess to the soup that was way harder for me to achieve with something like soy milk when I was testing this recipe. With that being said, if you’re not dairy-free, you can totally use heavy cream instead if you don’t love coconut milk!
Delicious On Its Own or With a Side
This slightly spicy pumpkin soup is a complete meal on its own thanks to the beans, but I’ve also tested a version that adds some cooked brown rice to it, and it’s also delicious!
Of course, you can also just pair this easy soup with a good ol’ fashion dunk of bread for some extra coziness, or pair it with my 5-Minute Fresh Green Salad with Lemon Garlic Vinaigrette for some extra veggie goodness!
A Few Notes From My Test Kitchen
I’ve tried this soup with both canned and fresh pumpkin, and while roasting fresh pumpkin works, it adds a lot of time without a major flavor payoff. Canned pumpkin is quicker, easier, and every bit as tasty.
I actually discovered from testing this recipe that this soup gets even better the longer it sits, so if you want to make a big batch as an easy meal prep, you can enjoy it for days to come, and it only keeps getting better!
Also, the curry flavor in this easy pumpkin soup recipe is mild, so feel free to add more if you want it a little more flavor-packed!
Time To Blend Up Some Soup!
20-Minute Pumpkin Curry Soup (with Canned Pumpkin!)
Equipment
- 1 Large pot
- 1 Immersion blender or high speed blender
Ingredients
- 1 tbsp olive oil
- 1 yellow onion, diced
- 4 cloves garlic minced
- 1 inch thumb ginger minced
- 1 can of pureed pumpkin make sure it’s not pumpkin pie filling!
- 1 tbsp curry powder
- 1 can coconut milk
- 4 cups vegetable broth
- 1 tsp cumin
- 1 can white navy beans drained and rinsed
- 1 tsp salt
- 1/4 tsp black pepper
- 1 lemon juiced
Optional
- parsley
- pumpkin seeds
Instructions
- Add the olive oil, onion, garlic and ginger to a large pot and sauté over medium heat for 2-3 minutes, or until the onion is translucent.
- Add the curry powder, cumin, canned pumpkin, coconut milk, vegetable stock, drained and rinsed white navy beans, salt and pepper and bring the soup to a low boil, then add the lid to the pot and turn down to a low heat. Simmer the soup for 15-20 minutes to let the flavors develop.
- Blend the soup using either an immersion blender or by scooping the soup into a high speed blender in batches and blend until super smooth. Stir in the lemon juice. Garnish with pumpkin seeds and parsley if you’d like and enjoy!
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