Creamy Coconut Pumpkin Soup

pumpkin soup in pumpkin on rustic background, top view, copy space
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I love Pumpkin Pie pumpkins because they’re a little more manageable that those huge decorative pumpkins. I wanted to experiment and create a velvety pumpkin soup that is Thanksgiving-worthy, because it’s a good time to start practicing.  The very mild curry and coconut taste layers in beautifully with the buttery roasted pumpkin.

Pumpkin packs a nutritional punch too! It can help lower your blood pressure, improve your vision, and protect your heart. It contains a ton of gut-healthy fiber. And pumpkin seeds could help you to sleep better because they contain tryptophan.

Pumpkin is also great for your skin! Check out my DIY Dark Circle Tamer recipe using pumpkin.

Creamy Coconut Pumpkin Soup

Serves 4-6


  • 1 medium or 2 small sugar/pumpkin pie pumpkins, halved and de-seeded.
  • 1 medium yellow onion, chopped
  • 2 garlic cloves, minced
  • 2tbsp veggie broth or vegan spread (such as Earth Balance)
  • 1tsp curry powder
  • 1tsp ground cumin
  • 1tsp sea salt
  • 1/2 tsp ground pepper
  • 1 large parsnip, cut into tiny cubes
  • 1 large celery stick, sliced thinly
  • 5 cups veggie broth
  • 1 cup culinary coconut milk
  • 1 tbsp soy cream cheese (optional)
  • 2 tbsp pumpkin seeds, toasted
  • A few fresh basil leaves


  1. Heat oven to 400 degrees F
  2. Place the pumpkins on a baking sheet, cut-side down and roast for about 30-40 minutes, or until a knife digs in easily.
  3. Meanwhile, heat the broth (if you want to go fat-free) or buttery spread in a skillet and add onions. Fry until soft. Add spices/seasoning and mix in well. Add the garlic and parsnip and celery and sautee for a further 4 minutes. Remove from heat. Add veggie broth, turn down heat, and simmer for 15 minutes. Then remove from heat.
  4. Meanwhile remove the skins from the roasted pumpkins (they should come off really easily). Add the roasted pumpkin to the soup, and mash it up so that it mixes in well.  Stir in the coconut milk.
  5. Use an Immersion Blender or regular blender to blend soup to a smooth consistency.
  6. Ladle it into a pretty hollowed-out pumpkin or squash. You could either use a huge one for a serving bowl, or small individual pumpkins for each guest.
  7. Top each bowl with a dollop of vegan sour cream (make sure you get the kind that is NOT hydrogenated) – or you could also use cashew cream.

This soup freezes really well, so make double quantities, or you can make it ahead of time for a dinner party.


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Sophie Uliano is New York Times best-selling author and leading expert in the field of natural health and beauty, who takes a down-to-earth approach to beauty focusing on what's truly healthy. Join my masterclass to get started.