Curried Pumpkin Soup Recipe

October 8, 2015

This soup screams Autumn, but it’s wonderful anytime! I love the sweet/spicy flavor and the richness the coconut milk gives.  The peanut butter is optional and depending on the mood I’m in, I’ll either add it or leave it out….the soup is fantastic either way!

Serve this with a plate of fresh veggie sticks or some hot-from-the-oven oatmeal or bran muffins for your family.

Curried Pumpkin Soup Recipe


2 tablespoons butter or olive oil
1 cup diced onion
1 clove garlic, minced
2 tablespoons flour
3 cups chicken broth
One 15-ounce can pumpkin puree
1 1/2 cups unsweetened coconut milk OR fat-free half & half OR evaporated milk
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon fresh grated nutmeg
1 teaspoon sweet curry powder
1 tablespoon honey OR agave nectar
2-3 teaspoons Splenda (I like mine on the sweet side)

Pinch of cayenne or red chili powder – optional (the heat is wonderful if you use the coconut milk – gives an India/Thai flavor)

1-2 tablespoons creamy peanut butter – optional


1. Melt butter or oil in a stock pot.
2. Add onions and garlic and cook over medium-low heat until onions are transparent and very soft.
3. Whisk in flour and cook for two minutes, stirring frequently.
4. Whisk in broth, pumpkin puree, half & half, salt, pepper, nutmeg, curry powder, honey, and Splenda, and cayenne, if using.
5. Over medium heat, stirring very frequently, let the soup come to a boil.
6. Boil, stirring, for two minutes or until thickened.
7. Add the peanut butter if desired. Heat through. (At this point you could puree it for a super silky-smooth texture.)
Optional: Serve with chopped peanuts, bacon bits and a grating of nutmeg on top.

Makes 10 serving about 3/4 cup each.


Per Serving: Calories 160; Protein 5 g; Fat 11 g; Carbs 10 g; Sugar 5 g; Sodium 244 mg

Originally Published on Eating Well Living Thin, reprint shared with permission of Linda Farnsworth.



Linda Farnsworth had RNY in 2004 and lost 208 pounds. Linda loves to cook and create recipes, so she was concerned with her new way of life that hobby would be behind her. On her blog, Eating Well...Living Thin, you will find something that everyone you cook for will love plus serving suggestions. She now believes healthy eating CAN include comfort food!

Read more articles by Linda!

Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.

Photo credit:  Katherine cc