Spicy Pumpkin Soup
Mains & Sides

Spicy Pumpkin Soup


20 October 2015


Most pumpkin soup recipes are loaded with cream, but this Spicy Pumpkin Soup is a healthy soup recipe - bold and rich with Asian flavours. It is gluten-free, vegan and a comfort to the soul. I love how quick and healthy it is; and it’s rich in flavour.

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The secret to making this soup thick and creamy without the cream is by adding sweet potatoes. Not only do sweet potatoes fill you up, their natural sugars are released slowly into the bloodstream which means they don't give nasty blood sugar spikes (like most carbohydrates do) which is often associated with fatigue and weight-gain. I absolutely love making thick soups as it’s a great way to sneak vegetables into your meals, especially getting the young ones to eat their veggies.

There are two methods that I use to make this soup. Both are outlined below.

I like to make a bigger batch and freeze them in jars. On days when I’m feeling too lazy to cook, the soup is easily reheated as a side to a salad or add in some rolled oats for a more substantial meal.


  • 500g pumpkin
  • 200g sweet potatoes - cut into chunks
  • 1 large white onion - cut into half
  • 1 tsp good quality chili powder (adjust amount to your preference of heat level)
  • Sea salt to taste
  • 1 litre water or vegetable stock

To garnish

  • 2 tbsp thick coconut milk
  • Coriander
  • Red chili
  • 1 lime

Method 1

The quick and fuss-free method of steaming the pumpkin (with skin), potatoes and onion together first.

  1. Cut pumpkin into half and remove the seeds. Cut sweet potatoes and onion.
  2. Place cut pumpkin (with skin), sweet potatoes and onion into steamer, and steam for 10 minutes until sweet potatoes are fork tender (easily pierced with a fork).
  3. Scoop out the pumpkin flesh into blender, add potatoes, onion, hot water and seasoning into blender. Blend until smooth.
  4. Serve warm with a drizzle of coconut milk, coriander, red chili and a squeeze of lime.

Method 2

Browning the vegetables first gives the soup a slightly caramelised flavour.  

  1. Cut pumpkin into 2” chunks, remove skin and seeds. Cut sweet potatoes into chunks. Cut onion into quarters.
  2. Heat up medium-sized pot on medium fire, add 2 tablespoons of olive oil and onion. Saute for 2 minutes until onion is slightly brown.
  3. Add pumpkin and sweet potato chunks to roughly brown them on each side. I do not brown every piece, just a quick sear to get a caramelised flavour from the chunks. Then add in water, simmer until the sweet potatoes are fork tender (easily pierced with a fork).
  4. Add seasoning and blend with hand blender (or blender) till smooth.
  5. Serve warm with a drizzle of coconut milk, coriander, red chili and a squeeze of lime.

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