This Thai Pumpkin Soup brings together velvety roasted squash, warming aromatics, and vibrant Thai spices for a comforting yet nourishing dish.
Naturally plant-based and gluten-free, it’s rich in fiber, low in carbs, and packed with healthy fats from coconut milk.
With its high nutrient density and aromatic depth, this soup is a simple, satisfying option for weeknight dinners or meal prep that feels both wholesome and gourmet.
Thai Pumpkin Soup
Equipment
- 1 Large Baking Sheet (rimmed)
- 1 Pastry Brush or Spoon
- 1 Mortar and Pestle / Spice Grinder
- 1 medium saucepan
- 1 Cutting Board + Chef’s Knife
- 1 Large Spoon (for scooping roasted pumpkin)
- 1 Blender (high-powered preferred, 64 oz or larger)
- 2 mixing bowls (small + medium)
Ingredients
Roasted Pumpkin:
- 3 lb 1.3 kg pumpkin or winter squash (kabocha preferred, or butternut/sugar pie pumpkin)
- ½ tbsp coconut oil or neutral oil
- ½ tsp kosher salt
- ½ tsp white pepper
- ¼ tsp ground cinnamon
Soup Base:
- 1 tsp cumin seeds or ¾ tsp ground cumin
- 1 tsp coriander seeds or ¾ tsp ground coriander
- ½ tsp white pepper or freshly cracked black pepper
- ¼ tsp ground cinnamon
- ¼ tsp ground turmeric
- 1 ½ tbsp coconut oil or neutral oil
- 3 large shallots chopped (or 1 small yellow onion)
- 6 garlic cloves chopped
- 2- inch piece ginger minced (peel optional)
- 2 stalks lemongrass outer layers removed and minced
- 1 13.5 oz / 400 mL can full-fat coconut milk
- 2 tbsp red curry paste
- 3 cups 720 mL vegetable or vegan chicken-style broth
- 12 dried Makrut lime leaves or 6 fresh lime leaves
- 1 ½ tbsp coconut sugar or brown sugar, more to taste
- 1 tbsp + 1 tsp Thai soy sauce or 2 tbsp + 1 tsp regular soy sauce
- 1 handful Thai basil leaves torn or chopped
For Serving:
- Crusty bread toasted
- Peanut Chile Crunch optional garnish
Instructions
- Prepare and Preheat: Begin by preheating your oven to 400ºF (205ºC) so it’s ready for roasting. Place your pumpkin or winter squash on a sturdy cutting board. If the squash feels too firm to cut, pop it into the microwave for about 2 minutes to slightly soften the flesh, which makes slicing safer and easier. Once manageable, carefully cut the squash in half lengthwise and scoop out the seeds with a spoon.
- Season the Pumpkin for Roasting: In a small bowl, combine ½ tablespoon coconut oil, ½ teaspoon salt, ½ teaspoon white pepper, and ¼ teaspoon cinnamon to form a fragrant seasoning paste. Use a pastry brush or your hands to coat only the inner flesh of the pumpkin halves with this mixture. Leave the outer rims lightly brushed with oil only—skip the spices there to avoid burning during roasting.
- Roast the Pumpkin to Tender Perfection: Arrange the seasoned pumpkin halves flesh side down on a rimmed baking sheet. Using the tip of a knife, gently prick the skin in several places to allow steam to escape while roasting. Transfer to the oven and bake for 40 to 45 minutes, or until the flesh is buttery-soft and easily pierced with a fork. While the pumpkin roasts, you can prepare the base of the soup.
- Crush and Blend the Spices: While the squash is roasting, prepare your spice mix. Lightly crush the cumin seeds and coriander seeds in a spice grinder or mortar and pestle, leaving them slightly textured rather than finely ground. Stir in the white pepper, cinnamon, and turmeric. If you don’t have grinding tools, place the seeds in a resealable bag and gently smash them with a rolling pin, mug, or skillet until broken down. This homemade spice blend will deepen the soup’s flavor.
- Build the Aromatic Base: Set a medium saucepan over medium-high heat and warm 1 ½ tablespoons of coconut oil. Once shimmering, add the shallots, garlic, ginger, and minced lemongrass, followed by a small pinch of salt. Cook for 3–4 minutes, stirring often, until the shallots soften and begin to develop golden edges. If the mixture starts sticking, deglaze with a splash of water, scraping up any flavorful bits stuck to the bottom.
- Toast the Spice Blend: Add the prepared spice mixture directly to the pan of aromatics. Stir constantly for about 30 seconds, just until fragrant. This quick toasting releases essential oils and maximizes flavor. Avoid cooking too long, as the spices can burn and turn bitter.
- Incorporate Coconut and Curry Paste: Pour in a few tablespoons of coconut milk to deglaze the pan and lift up the spices and aromatics. Once bubbling, add the red curry paste and cook for 2–3 minutes, stirring often. This brief frying step allows the curry paste to release its oils, intensifying its depth and complexity.
- Simmer the Soup Base: Add the remaining coconut milk, broth, lime leaves, coconut sugar, and soy sauce. Stir to combine and bring the mixture to a gentle boil. Once boiling, lower the heat to a simmer and cook for about 10 minutes, allowing the flavors to meld and the lime leaves to infuse their citrusy aroma. When finished, remove the lime leaves and set them aside—you may reuse them later if you want a stronger lime note.
- Blend the Pumpkin and Soup Together: By now, your roasted pumpkin should be ready. While still warm, scoop the flesh out with a large spoon or peel away the skin by hand. Discard the skin and place the soft pumpkin flesh into a blender. Carefully ladle in the hot soup base and blend until the mixture is silky-smooth and creamy. If your blender is smaller than 64 ounces, blend in two batches to avoid overflow.
- Adjust Flavor and Rest: Taste the blended soup and adjust to your liking. If you prefer more citrus flavor, you can return some of the reserved lime leaves to the blender and re-blend for extra brightness. Add more soy sauce for saltiness or a touch more sugar for balance if desired. Let the soup rest for 15 minutes off the heat to allow the flavors to fully develop before serving.
- Garnish and Serve: When ready to enjoy, ladle the soup into bowls. Top each portion with fresh Thai basil for an herbal lift and add a spoonful of Peanut Chile Crunch if you’d like extra heat and texture. Serve with crusty toasted bread on the side for dipping. If reheating leftovers, thin the soup with a splash of broth or water, as it naturally thickens once cooled.
Notes
- Kabocha squash works best for its naturally sweet and nutty flavor, but butternut squash is a great substitute. Sugar pie pumpkin is mild but still usable.
- Fresh lemongrass and lime leaves bring authentic Thai flavor, but if unavailable, substitute with lime zest and a splash of lime juice for brightness.
- A high-powered blender ensures the soup becomes luxuriously smooth and creamy. If blending in batches, cover the lid loosely with a towel to allow steam to escape safely.
- The soup thickens as it cools; add a splash of broth or water when reheating to achieve your preferred consistency.
- For a gluten-free version, swap soy sauce with tamari or coconut aminos.
Chef’s Secrets for Perfect Flavor
The key to making this soup shine lies in the layering of flavors.
Roasting the pumpkin not only softens it but also concentrates its natural sweetness, giving the soup a richer base than boiling alone could achieve.
Lightly toasting the spices before adding liquid is another secret step—this releases their natural oils and enhances depth.
Don’t skip frying the curry paste briefly in oil either; it intensifies the flavor and prevents a raw, flat taste.
Finally, allow the soup to rest for at least 15 minutes after blending—this helps the flavors meld together into a harmonious bowl.
Serving Suggestions and Pairing Ideas
This Thai Pumpkin Soup is hearty enough to serve as a main course but also works beautifully as a starter.
Pair it with crusty artisan bread or toasted baguette slices for dipping into the creamy broth.
For a more complete meal, serve alongside jasmine rice or coconut rice, which balances the spice and adds a comforting element.
A light salad with citrus dressing complements the soup’s richness, while toppings like roasted peanuts, crispy shallots, or fresh Thai basil provide contrast in texture and flavor.
If you love heat, a drizzle of chili oil or a spoonful of Peanut Chile Crunch takes it to the next level.
Storage Tips for Freshness and Flavor
This soup keeps well, making it ideal for meal prep.
Store cooled soup in an airtight container in the refrigerator for up to 4–5 days.
Reheat gently on the stovetop over medium-low heat, adding a splash of broth or water if it thickens too much.
For longer storage, freeze in freezer-safe containers or portioned bags for up to 3 months.
To serve, thaw overnight in the fridge before reheating.
Avoid adding fresh basil before storing—add it only when serving for the best flavor and aroma.
Frequently Asked Questions
1. Can I make this soup without roasting the pumpkin?
Yes, but roasting is highly recommended for deeper flavor. If short on time, you can peel and cube the pumpkin, then simmer it directly in the broth until tender. The soup will still be tasty but slightly less sweet and nutty.
2. How spicy is this Thai Pumpkin Soup?
The spice level depends on the curry paste used. Some red curry pastes are mild, while others pack a punch. If you prefer a milder version, start with 1 tablespoon of curry paste and adjust after blending.
3. Can I substitute the coconut milk?
Full-fat coconut milk gives the soup its creamy texture and richness. For a lighter version, use light coconut milk or unsweetened almond milk, though the soup may be less silky.
Avoid dairy milk, as it won’t complement the Thai spices.
4. What can I use instead of lemongrass or lime leaves?
If fresh lemongrass isn’t available, add a tablespoon of lime zest or a few extra squeezes of lime juice.
For lime leaves, substitute with a bay leaf plus a splash of lime juice before serving. The flavor won’t be identical but will still be refreshing.
5. Can I make this soup ahead of time?
Absolutely! This soup tastes even better the next day as the flavors develop further.
Simply prepare it in advance, let it cool, and store in the fridge. Reheat before serving, thinning with broth as needed for the perfect consistency.
