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Roasted Pumpkin Curry Soup

This super simple roasted pumpkin curry soup is an unadulterated hit of pure pumpkin. Roasting the pumpkin, as opposed to boiling them, helps to draw the moisture out and produce a delightfully charred and nutty flavour.
AuthorGeorge Alexander
PREP TIME20 minutes
TOTAL TIME1 hour 20 minutes
Servings4 (servings)
CourseAppetizer Main Course Soup
CuisineGluten-Free Healthy Indian Soups & Stews Vegan
KeywordCurried Pumpkin Soup Roasted Pumpkin Soup Vegan Soups
Calories218 kcal



  • 1.2 kg jarrahdale pumpkin (peeled and cut into 2 inch chunks, keep 200 g roasted pumpkin aside for garnish)
  • 1/4 tsp nutmeg
  • 1/2 tsp sea salt flakes
  • 1/4 tsp black pepper powder
  • 1 tbsp coconut oil


  • 1 tsp coconut oil
  • 1 medium white onion (diced)
  • 1 inch ginger (chopped finely)
  • 1 green chilli (chopped finely)
  • 1/2 tsp turmeric powder
  • 1 tsp cumin powder
  • 1/4 tsp black pepper powder
  • 5-6 cups vegetable stock (or same measure of water with 1 vegetable stock cube)
  • 1/2 cup thin coconut milk


  • 1 tbsp coconut oil
  • 1 tsp brown mustard seeds
  • 1 shallot (sliced thinly)


  • Preheat the oven to 200°C/180°C fan/Gas Mark 6.
  • Onto a parchment lined baking tray, lay the chunks of pumpkin and sprinkle nutmeg, salt, pepper and 1 tbsp of coconut oil. Coat the pumpkin pieces evenly and spread them across the baking tray leaving gaps between pieces.
  • Roast the pumpkin pieces for 35-40 minutes or until the pumpkin is completely tender and develops a slight char on its edges. Remove from the oven and set aside. Set aside 1/6 of the pumpkin pieces into a separate bowl for the garnish.
  • Heat coconut oil in a heavy bottomed pot over a medium flame. Once the oil has warmed, add the onions and sauté until they have softened.
  • Then add ginger, green chilli, turmeric powder, cumin powder and black pepper powder and sauté for a further 60 seconds.
  • To the pot add the roasted pumpkin pieces and vegetable stock and allow the contents to come to a simmer. Cover with a lid and simmer for 10-15 minutes on a low flame.
  • Then mash the roasted pumpkin pieces until the soup develops a smooth consistency. Add the coconut milk and simmer for a final 60 seconds. Remove from the heat.
  • To finish, heat coconut oil in a heavy bottomed pan over a medium flame. Once the oil has warmed, add the mustard seeds, and within 10 – 30 seconds the seeds should begin to splutter. Next add the sliced shallots and sauté for 2-3 minutes, or until the shallots take on a caramelised colour.
  • Pour in the tempered ingredients and stir well. Garnish with the reserved chunks of roasted pumpkin and serve.


Calories: 218kcal (11%) Carbohydrates: 31g (10%) Protein: 5g (10%) Fat: 11g (17%) Saturated Fat: 8g (50%) Sodium: 634mg (28%) Potassium: 1137mg (32%) Fiber: 3g (13%) Sugar: 13g (14%) Vitamin A: 512IU (10%) Vitamin C: 74mg (90%) Calcium: 8mg (1%) Iron: 17mg (94%)