Closeup of Paleo Curried Pumpkin Soup in a white bowl on a dark blue background topped with pumpkin seeds and coconut cream

Paleo Curried Pumpkin Soup

This delicious Paleo Curried Pumpkin Soup is full of robust fall flavors, fresh produce, and clean ingredients.

5 from 2 votes
Closeup of Paleo Curried Pumpkin Soup in a white bowl on a dark blue background topped with pumpkin seeds and coconut cream
Print Recipe

Paleo Curried Pumpkin Soup

Prep Time30 mins
Cook Time1 hr 40 mins
Total Time2 hrs 10 mins
Course: Soup
Servings: 6 servings
Calories: 253kcal


  • 1 (3-pound/1.4-kilogram) sugar pumpkin
  • 3 tablespoons plus 1 teaspoon (50 mL) extra-virgin olive oil, divided
  • ¾ teaspoon (4.5 g) kosher or fine sea salt, plus more to taste
  • ¼ teaspoon (0.6 g) freshly ground black pepper, plus more for the seeds
  • 1 tablespoon (6 g) cumin seeds
  • 1 yellow onion , diced
  • 1 carrot , diced
  • 6 cloves garlic , chopped
  • 1-inch knob ginger , peeled and chopped
  • 2 tablespoons (14 g) ground coriander
  • 1 teaspoon (3 g) ground turmeric
  • 1 teaspoon (2.6 g) ground cinnamon
  • ½ teaspoon (1.1 g) ground nutmeg
  • ½ teaspoon (0.9 g) cayenne pepper
  • 4 cups (1 L) low sodium vegetable stock
  • 1 (14-ounce/398-milliliter) can coconut milk
  • 2 tablespoons (30 mL) honey
  • ½ cup (30 g) fresh cilantro, chopped


  • Preheat the oven to 350°F.
  • Cut the pumpkin in half and remove the inner membrane and seeds, reserving the seeds. Slice the pumpkin into 1-inch thick wedges.
  • Spread the pumpkin wedges out on a baking sheet lined with parchment paper. Drizzle 1 tablespoon of olive oil on top and season the wedges with sea salt and pepper. Roast for 1 hour or until extremely tender.
  • Meanwhile, remove any membrane from the seeds by rinsing them in a colander, then dry them well on a paper towel.
  • In a small bowl, toss the seeds with 1 teaspoon olive oil and a small pinch of salt and pepper. Spread the seeds out on a baking sheet in a single layer. Roast for 15-20 minutes, tossing occasionally, until golden brown.
  • Heat 2 tablespoons of olive oil in a heavy-bottomed pot over medium high heat. Add the cumin seeds and toast until slightly browned and fragrant, about one minute.
  • Add the onion, carrot, and sea salt to the pot and sauté until the vegetables are tender, about 5 minutes. Stir in the garlic, ginger, coriander, turmeric, cinnamon, nutmeg, and cayenne pepper. Cook until fragrant, about 1-2 minutes.
  • Add the roasted pumpkin wedges and pour in the stock. Bring to a gentle simmer for 5-10 minutes.
  • Puree the soup using a hand blender, or working in batches with a standard blender.
  • Return the soup to low heat and stir in the coconut milk and honey. Add water as needed to reach a thinner consistency, and season with more sea salt to taste. Cook for a few minutes until heated through.
  • Ladle the soup into bowls and garnish with toasted pumpkin seeds and fresh cilantro.


Nutrition Facts
Paleo Curried Pumpkin Soup
Amount Per Serving
Calories 253 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 13g65%
Sodium 940mg39%
Potassium 1053mg30%
Carbohydrates 30g10%
Fiber 3g12%
Sugar 15g17%
Protein 5g10%
Vitamin A 21514IU430%
Vitamin C 25mg30%
Calcium 100mg10%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
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Tags: Brian Kavanagh Curry Paleo Pumpkin Soup
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Sept-Oct Cover 2023



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