Creamy Thai Coconut Pumpkin Soup (Dairy-Free, Gluten-Free)
This easy Thai pumpkin coconut soup comes together in one pot in 45 minutes. I top it with Thai basil, chiles, crispy shallots, and toasted pumpkin seeds. Use kabocha squash, butternut squash, sugar pumpkin, or canned pumpkin puree. It’s dairy-free, gluten-free, and tastes like a Thai restaurant entree!
Servings 6
Calories 281kcal
Ingredients
For the Soup
- 2 tablespoons coconut oil or neutral oil
- 1 medium yellow onion diced
- 5 cloves garlic minced
- 1 tablespoon ginger paste
- 1 tablespoon lemongrass paste
- 4 tablespoons Thai red curry paste
- 3 pounds kabocha squash skin removed, seeded, and cut into chunks *see notes
- 4 cups vegetable stock low-sodium, or chicken stock
- 14 ounce full-fat coconut milk 1 (13.5 to 14 ounce) can, divided
- 1 tablespoon fish sauce
- 1 tablespoon fresh lime juice
- kosher salt to taste
For Serving
- Thai red chiles sliced
- Cilantro leaves
- Thai basil leaves
- coconut milk Reserved, for swirling
- Green pumpkin seeds toasted
- Fried shallots store bought
- Lime wedges
- Warm roti bread, or naan
Instructions
- Heat the coconut oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the onion and cook for 5-6 minutes, stirring occasionally, until softened and translucent.
- Add the garlic, ginger paste, and lemongrass paste. Cook for 1-2 minutes, stirring frequently, until fragrant.
- Fry the curry paste: Add the Thai red curry paste and cook for 2-3 minutes, stirring frequently, until the paste darkens slightly and becomes very fragrant.
- Simmer: Add the kabocha squash, stock, ¾ of the can of coconut milk, fish sauce, and lime juice. Bring to a boil. Reduce the heat to medium-low, partially cover, and simmer for 18-22 minutes, until the kabocha is completely tender and easily pierced with a fork.
- Blend: Remove from the heat. Use an immersion blender to blend the soup until completely smooth. You can also blend it in batches in a high-speed blender. Taste and adjust the seasoning with salt after blending.
- Serve: Ladle the hot soup into bowls. Drizzle the reserved coconut milk over each serving. Garnish with Thai red chiles, cilantro, Thai basil, toasted green pumpkin seeds, and crispy fried shallots. Serve with warm roti and lime wedges.
Notes
- I provide helpful step-by-step photos below this recipe card as visual guidance.
- Kabocha Squash: To make peeling easier, poke it a few times with a knife and microwave the whole kabocha for 2-3 minutes to soften the skin. Cut it in half, scoop out the seeds, then cut each half into larger half-moons. From there, cut off the skin as best you can! It’s okay if some squash comes off with the skin; you'll still have enough for your soup. Then cut into 1- to 2-inch chunks. You can also use butternut squash or sugar pumpkin.
- Cut the squash into uniform pieces so it cooks evenly.
- Canned Pumpkin Option: Replace the kabocha with two 15-ounce cans of pure pumpkin puree. Reduce the stock to 3 cups and simmer for 10-12 minutes.
- I don’t recommend skipping blooming (frying) the curry paste. Sautéing it for even 2 minutes adds much more flavor than adding it directly to the liquids.
- Make sure the squash is tender before blending! Otherwise, it will be much more difficult to blend.
- Adjust the consistency of the soup. If it’s too thick, add more stock or water. If it’s too thin, cook it down for a little bit longer until it reaches your desired consistency.
- Spice level: Thai Kitchen red curry paste is mild. Maesri and Mae Ploy are much hotter, so start with 2 tablespoons and add more after blending.
- Shake the coconut milk: Shake the can well before opening so the cream and liquid mix. Set aside about ¼ of the can for swirling on top.
- Blender safety: If using a countertop blender, fill it no more than halfway with hot soup. Remove the center cap from the lid and cover the hole with a kitchen towel to let steam escape.
- Toasting Pumpkin Seeds: Toast the pumpkin seeds in a dry skillet over medium heat for 3-4 minutes, stirring often, until they start to pop. You can also toast them on a baking sheet at 350°F (175°C) for 6-8 minutes.
- This is a flexible recipe - See my Ingredients and Substitutions here. You will also find it helpful to review the most popular variations here.
- See my Serving Ideas section on how to serve Thai Pumpkin Soup, including sides and salads.
- Special Tools: Large Dutch Oven | Immersion Blender or High-Speed Blender | Vegetable Peeler | Sharp Chef's Knife | Cutting Board | Measuring Spoons | Measuring Cups | Ladle
Storage
- Fridge: Transfer the cooled soup to an airtight container and store for up to 4 days. Store the pumpkin seeds and fried shallots at room temperature and keep the coconut milk for swirling in a separate container in the refrigerator.
- Freezer: Cool completely before transferring to a freezer-safe container, making sure to leave room at the top for expansion. Store for up to 3 months.
- Reheat: If frozen, thaw overnight in the fridge. Place soup in a saucepan and heat over medium-low heat, stirring occasionally, until heated through. Do not bring to a boil. If it’s thickened, add a splash of water or stock to loosen it to your preferred consistency. Reheat individual portions in a microwave-safe bowl in 60–90 second intervals, stirring between each interval, until hot throughout. Add the coconut milk swirl and fresh garnishes after reheating.
Nutrition
Calories: 281kcal | Carbohydrates: 27g | Protein: 4g | Fat: 20g | Saturated Fat: 17g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 1g | Sodium: 882mg | Potassium: 994mg | Fiber: 4g | Sugar: 8g | Vitamin A: 5011IU | Vitamin C: 32mg | Calcium: 100mg | Iron: 4mg