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Spicy Pumpkin Coconut Soup


This Thai-inspired paleo pumpkin soup is creamy and full of flavour, zest and spice and zest. It’s filling enough for a meal or can be paired with shredded or diced chicken or grilled prawns for extra protein. 

Spicy Coconut Pumpkin Soup

Yesterday was cold and rainy and since I was working at home I decided to treat myself to something warm and comforting. I had some sweet pumpkin, brown onion, leftover coriander stalks and a few other Asian ingredients in the fridge from the curry I made a few days before. A bit of this, a bit of that, and some coconut cream and I ended up with one of the best pumpkin soups I’ve ever made. Not kidding!

This paleo friendly, spicy pumpkin soup is very easy to make. You might not have all of the ingredients (a trip to the Asian grocer or your local markets will help) but the recipe is a good template to play around with and to substitute some of the spices or herbs with whatever you have on hand. The soup is Idairy-free, vegetarian and vegan friendly (omit the fish sauce), and Whole30 compliant.

PS. This recipe is so good it made it into my internationally published Eat Drink Paleo Cookbook.

Cook’s notes

  • Fresh turmeric and galangal roots can be replaced with 1 teaspoon of turmeric powder and 1 teaspoon of galangal powder. You can also just add 1-2 teaspoons of curry powder. Kent or butternut pumpkin can be used; sweet potato and carrots would also work well, if you don’t have any pumpkin. Also, clean pumpkin puree out of a can will do just as well.
  • Coconut cream: Full-fat coconut milk can be used if you can’t find coconut cream. Simply put a can of coconut milk in a fridge for an hour or so to thicken up the top layer of the milk. Open the can without shaking and use the the thickened coconut milk, which is what coconut cream is. Choose coconut milk with 50-60% coconut content, not the diluted coconut milk drink as that will not thicken.
  • For a vegan version, replace fish sauce with some coconut aminos or Tamari sauce.

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5.0 from 4 reviews
Paleo Spicy Pumpkin Coconut Soup
Prep time
Cook time
Total time
This paleo and vegetarian friendly pumpkin soup is spicy, warm and a little exotic. Sweet potato and carrots can be used instead of pumpkin. Pumpkin is the same as winter squash :)
Recipe type: Soup
Serves: 3-4
  • 1 brown onion, diced
  • 1 lemongrass stalk, cut in thirds
  • 1 long red chilli, diced and deseeded
  • 2 tablespoon diced fresh coriander (cilantro) stalks/roots
  • 2-cm (3/4") fresh galangal piece (or 1 teaspoon powder, but optional)
  • 2-cm (3/4") turmeric root piece (or 1 teaspoon of turmeric powder)
  • 4 kaffir lime leaves, optional
  • 2 teaspoons coconut oil
  • 4 cups peeled and cubed pumpkin (sweet kind like Kent/Jap is best)
  • 2 garlic cloves, diced
  • 2 tablespoons fish sauce (use coconut aminos or Tamari as an alternative)
  • 1 litre (1 qt.) vegetable stock
  • Peel from half of fresh lime
  • ½ cup coconut cream (100ml or 3½ fl. oz.), plus extra to serve (see notes above)
  • 2 tablespoons lime juice
  • Coriander/cilantro leaves to serve
  1. Add the onion, lemongrass, chilli, coriander stalks, galangal, turmeric and kaffir lime leaves to a medium saucepan and sauté in coconut oil over medium heat for 2–3 minutes.
  2. Add the pumpkin, garlic, lime peel, fish sauce and vegetable stock and bring to the boil. Turn the heat down and simmer for 15 minutes, covered, until pumpkin is soft when poked with a knife.
  3. Remove the turmeric, galangal, lime peel and lemongrass from the soup and transfer the rest to a food processor or a blender, in batches if needed. Puree until smooth, then add the coconut cream and lime juice. Whiz a couple more times to incorporate. Serve with a ripple of coconut cream and fresh coriander leaves on top.

Want more paleo pumpkin recipes:

Easiest Pumpkin Chicken Curry EVER
Roasted Pumpkin With Pecans & Cranberries
Pumpkin & Cauliflower ‘Dal’
Simple Guide To Squash & Pumpkin+ 20 Recipe Ideas
Healthy & Fabulous Pumpkin Salads


Spicy Coconut Pumpkin Soup (Gluten-Free, Paleo, Vegetarian) | #paleo #glutenfree #soup #soups #pumpkin #wintersquash #squash #realfood #spicy #asian


  1. I’m really looking forward to trying this! A few questions, I’m in California and have never seen galangal in any of my stores or farmers markets. Should I just use ginger instead or what do you suggest?
    Also, this probably sounds awful but can I use organic pumpkin purée? (I try to be in the kitchen as little as possible!) :-P


  2. Irena this is my absolute favourite soup recipe! I make it regularly and everyone always loves it. Thank you for sharing your talents with the world, I love your recipes!

  3. Oh my gosh – this is seriously the tastiest pumpkin soup I have EVER made. Thank you for such an awesome recipe!!

  4. Delish!! Made this yesterday and loved it so much I am making it again today, so that I can freeze some. Thanks for sharing :)

  5. This has to be my second favourite recipe from your book – I can’t get enough of the spicy sweet potato chips (although it is hard to play favourites with so many great recipes!). I should really try some of the other recipes and not just stick to my favourites!

  6. I have always been a huge fan of pumpkin soup but I never tried to make it myself – until today. I used fresh ginger instead of galangal, other than that I followed the recipe. I can honestly say this is the best pumpkin soup I have ever had. It’s spicy, exotic and the coconut oil gives it a nice little twist. What a fantastic recipe, thank you!

    P.S. Made it for my husband and brother, neither of them a huge pumpkin fan. They licked their bowls clean and asked be to make more!

  7. This sounded tasty so I doubled the recipe, now I wished I had tripled the recipe. I used a spiracha hot chili sauce and had to do the lemon grass substitute. VERY tasty.

  8. Made this for my parents tonight- just so so so good.
    So quick and easy to make as well. Was licking the saucepan, I kid you not.
    Thanks :)

  9. Thank you so much for this recipe ! It is THE best pumpkin soup I have ever made and I have tried a lot of different recipes for pumpkin soup. An absolute winner in my book ( pot :) ) !

  10. Made the lazy version using lemongrass / garlic paste, dried coriander, turmeric powder instead of their fresh counterparts, but wow, still brilliant! Many thanks for the recipe. Sure to be made over and over again.

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