Skip to content

Thai-style Pumpkin Soup

 Thai-style Pumpkin Soup


1 tbs olive oil

1 large onion, peeled and chopped

2 cloves garlic, crushed

2 tbs Thai red curry paste

1.25 kg pumpkin, peeled and chopped

1 litre salt-reduced vegetable stock

11/4 cups water

1/3 cup chopped coriander

1/3 cup light coconut milk



  1. Heat oil in a large, deep saucepan over a medium-high heat. Add onion and garlic. Stir over heat for 2 minutes, until softened lightly.
  2. Add curry paste. Stir over heat a further minute or until fragrant.
  3. Add pumpkin, stock and water. Cover and bring to the boil. Reduce heat to a simmer. Simmer, covered for 30 minutes or until pumpkin is soft. Remove from heat. Cool slightly.
  4. Process mixture in batches in a food processor or blender until smooth. Return to saucepan.
  5. Stir in coriander, Reheat over low-medium heat. Ladle into serving bowls. Swirl 1 tbs coconut milk through each serving.

Tasks for kids:
Stir in coriander. Swirl coconut milk through each serving (Step 5).

Note: We used Queensland Blue pumpkin but you could use Butternut or Kent varieties if preferred. Light coconut milk could be replaced with light sour cream, light cream or low fat plain Greek-style yoghurt. Pumpkin soup (without coconut cream added) can be frozen for up to 2 months. Pack into a container with a tight fitting lid.

Nutrients Per Serve

Energy 1098kJ
Total Fat 8.8g
Saturated Fat 2.5g
Monounsaturated Fat 3.9g
Polyunsaturated Fat 1.0g
Protein 8.2g
Carbohydrate 32.4g
Fibre 10.8g
Sodium 1255mg
Serves 4
Preparation Time 15 minutes
Cooking Time 30 minutes