Serve it up hot or cold – low-cal spicy curried pumpkin soup


I love soup no matter what time of year it is. I can sit on a patio in the heat and still eat hot soup.  If you’re not like me, this one can be served hot or cold.

The pumpkin alone can help manage diabetes and heart disease. It also promotes healthy skin and hair, increased energy, and weight management.

I’ve listed the full nutrition and health benefits below the recipe. Happy Sunday!

Spicy curried pumpkin soup for 4

Total time: 1.5 hours, cooking time: 1 hour 15 minutes, prep time: 15 minutes



  • 1 x 2-pound pumpkin, cut in half, or quartered with seeds and pulp removed
  • 3 1/2 cups vegetable stock
  • 1/2 cup coconut milk
  • 1 medium onion diced
  • 1 tablespoon coconut oil
  • 3 garlic cloves, minced
  • 1 tablespoon fresh ginger, minced
  • 1-2 tablespoons curry powder
  • 1 tablespoon garam masala
  • 1 teaspoon cumin
  • 1/4 teaspoon cloves
  • 1-2 habanero peppers
  • Salt to taste
  • Toasted pumpkin seeds and parsley or cilantro for garnish


Pumpkin blended

  1. Preheat the oven to 350°F. Rub pumpkin halves with coconut oil. Then place flesh-side down on a foil-lined cookie sheet and roast for 45 minutes or until flesh is tender when pricked with a fork. Once cool enough to touch, scoop pumpkin flesh out from the skins and set aside for later use.
  2. Heat a large soup pot over medium-high heat, and melt oil or butter. Add onion and do not stir. Allow onions to brown on one side, then flip them in one move and do not stir again, allowing onions to brown on the other side.
  3. Add garlic and ginger, stir, and cook for 1-2 minutes, until garlic becomes fragrant and slightly brown. Add curry powder, garam masala, cumin, and cloves, and constantly stir until spices become toasted and fragrant, for about 60 seconds. Add stock, coconut milk, and pumpkin, and bring to a boil.
  4. Turn off heat, and use an immersion blender to blend the soup until smooth. Alternatively, transfer soup in batches to a blender, and blend until smooth. Once soup is completely smooth, turn the flame back on to medium-high heat and bring soup to a simmer.
  5. Serve soup with some toasted pumpkin seeds and a pinch of parsley or cilantro leaves.

Approximate nutritional information for 1 serving (Based on brands and amounts used in the recipe)

  • Calories:167.5 g
  • Fat: 11 g
  • Carbs: 12.5 g
  • Protein: 4 g

Some health benefits


  1. Pumpkin: Helps manage diabetes, heart disease, and promotes healthy skin and hair, increased energy, and weight management.
  2. Coconut: Supports skin and hair health, weight loss, and helps fight infections.
  3. Hot pepper: Protects against stress and certain diseases, help with weight and pain management, and inflammation.
  4. Ginger: Helps nausea and digestion, boosts immunity and aids with pain and weight management.
  5. Cumin: Improves immunity, skin and anemia and helps with respiratory disorders.
  6. Garam masala: Helps boost immunity, promotes weight and pain management, and helps with heart burn and stomach pains.
  7. Curry powder: protects against Alzheimer’s and assists in digestion.
  8. Garlic: Improves blood pressure, cholesterol, and immunity, and helps reduce stress
  9. Onions: Improve bone density and cardiovascular functioning, and is an anti-inflammatory.
  10. Cilantro (coriander): Is an antioxidant.
  11. Protein, carbs, and fat: The key building blocks for your body’s functioning.

50 replies »

  1. Looks so yummy and healthy Sam. Indians use Garam Masala and Curry powder in most of the soups and curries, But most of them don’t know it has great health benefits. It’s nice to see that you have mentioned here.

    Thanks for sharing and Have a good day 🙂

    Liked by 1 person

    • Thanks so much Malini! Guyanese people do too (a lot of food comes from an Indian influence) but don’t know how amazingly healthy the ingredients are. I was talking to my family about it recently. Thanks for your comment! Have a great day 🙂

      Liked by 1 person

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