Overhead view of Thai Pumpkin Soup in white bowls garnished with lime slices and pumpkin seeds on a gray background

Dairy-Free Thai Pumpkin Soup

Pumpkin season is ripe with sweet treats like pumpkin pancakes, pumpkin bread, pumpkin doughnuts, and more. But pumpkin also lends itself well to savory dishes like this Dairy-Free Thai Pumpkin Soup. Combined with a bit of spice from Thai curry paste, a bit of creaminess from coconut milk, and lots of zesty, fragrant ingredients like garlic, ginger, and lemongrass, this soup is a mouthful of flavor in every bite.

This soup is perfect for cool autumn nights and is surprisingly filling. It’s vegan friendly and naturally gluten-free (double check labels on things like vegetable broth). For a touch of saltiness and to add to the creamy texture, I used organic SunButter. This gives the soup a nutty flavor without the use of peanuts/peanut butter, making it a very allergy-friendly soup.

Get more gluten-free pumpkin recipes.

Overhead view of Thai Pumpkin Soup in white bowls garnished with lime slices and pumpkin seeds on a gray background

5 from 1 vote
Overhead view of Thai Pumpkin Soup in white bowls garnished with lime slices and pumpkin seeds on a gray background
Print Recipe

Dairy-Free Thai Pumpkin Soup Recipe

Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Course: Main Course, Soup
Cuisine: Thai
Servings: 4 servings (as a main dish)
Calories: 515kcal
Author: Gluten Free & More


  • 2 tablespoons coconut or vegetable oil
  • 1 white onion , diced
  • 4 cloves garlic , minced or grated
  • 1 tablespoon ginger paste
  • 1 tablespoon lemongrass paste
  • 1-2 tablespoons red Thai curry paste
  • 2 cups gluten-free vegetable broth
  • 1 (14-ounce) can pumpkin puree
  • ½ cup organic SunButter
  • 1 (14-ounce) can full-fat coconut milk
  • Juice of 1 lime

Optional garnishes:

  • Cilantro leaves
  • Roasted salted pumpkin seeds
  • Lime wedges
  • Chili oil


  • In a large stock pot or Dutch oven, heat oil over medium-high heat. Add the onion and cook until soft and translucent, about 5 minutes. Add the garlic and cook, stirring, for 30 seconds. Add the ginger paste, lemongrass paste, and curry paste and cook for about 1 minute or until fragrant.
  • Add the vegetable broth, pumpkin, SunButter, and coconut milk. Stir well, reduce heat, and simmer for 20-30 minutes. Stir in the lime juice and serve with optional garnishes.


Nutrition Facts
Dairy-Free Thai Pumpkin Soup Recipe
Amount Per Serving
Calories 515 Calories from Fat 396
% Daily Value*
Fat 44g68%
Saturated Fat 21g105%
Trans Fat 0.03g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Sodium 22mg1%
Potassium 524mg15%
Carbohydrates 27g9%
Fiber 5g20%
Sugar 6g7%
Protein 11g22%
Vitamin A 16059IU321%
Vitamin C 14mg17%
Calcium 107mg11%
Iron 7mg39%
* 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: Coconut Milk Curry Pumpkin Soup SunButter Sunflower Seed Butter Thai

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Sept/Oct 2023 Cover



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