Thai Spiced Pumpkin Soup

Prep Time:

Cook Time:

Serves: 4


  • 1 tablespoon vegetable oil

  • 1 medium onion, diced (approximately ¾ cup)

  • 2 carrots, peeled and diced (approximately 1 cup)

  • 2 garlic cloves, peeled and finely minced

  • 2 tablespoons peeled and finely minced fresh ginger

  • 2 teaspoons ground coriander

  • ½ teaspoon turmeric

  • ½ teaspoon ground cumin

  • ⅛ teaspoon ground cayenne

  • 4 cups low-sodium chicken (or vegetable) stock

  • 2 cans (15 ounces each) organic Green Valley Pumpkin

  • 1 can (13.5 ounces) unsweetened coconut milk

  • 1 tablespoon fresh lime juice

  • 2 tablespoons Asian fish sauce (or 1–2 tablespoons soy sauce)

  • chopped cilantro, for garnish


  1. Over medium high, heat the oil in a large saucepan.

  2. Add the onion and carrots; sauté 5–6 minutes until vegetables are soft and tender.

  3. Add the garlic, ginger, coriander, turmeric, cumin and cayenne and stir until fragrant, 1 minute.

  4. Add the chicken (or vegetable) stock and pumpkin.

  5. Bring to a boil over high heat then reduce to low and simmer, uncovered, 30 minutes to combine flavors.

  6. Puree the soup until smooth in a blender or with a stick/immersion blender. Be careful when pureeing hot liquids in a blender – only fill halfway, remove the vent in the lid and cover with a thick towel to allow steam to escape.

  7. Return the pureed soup to the pan, add the coconut milk and heat through over medium.

  8. Stir in the lime juice and fish sauce (or soy sauce). Taste and adjust seasoning if needed.

  9. Ladle into serving bowls, garnish with chopped cilantro and serve warm.

Final Step

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