Curried Pumpkin Soup [Recipe]

Curried Pumpkin Soup [Recipe]

The end of September is in sight, which means people are already eagerly planning their Halloween costumes and enjoying a reprieve from the scorching sun. Although it’s still pretty toasty down here in Florida, as the weather starts to turn, there’s nothing I love more than cranking the AC and enjoying a rich and warming bowl of spicy pumpkin soup.

You might not know this, but somewhat surprisingly, pumpkin contains more potassium than bananas. We don’t produce potassium naturally in the body so it’s important to make sure we incorporate enough of this mineral into our diets. Potassium helps regulate fluid balance, it normalizes blood pressure and helps regulate heart and kidney functions. The recommended daily intake for potassium for adults is 4,700 milligrams. One cup of mashed pumpkin contains about 564 milligrams so if you’re worried about potassium overdose, do the math! 😉

I LOVE picking out pumpkins from the local farmer’s market. There is always such an impressive array of shapes and sizes. The pumpkin is such an interesting looking vegetable, don’t you think?! Anyway, you can either use fresh pumpkin or canned pumpkin for this recipe, depending on how much time you’re willing to spend in the kitchen. If you’re using fresh pumpkin then you’ll want to roast your pumpkin first.


Are you a fan of pumpkin? Let me know how you enjoy this spicy take on a classic fall favorite. Why not add some turmeric and take this nutritious soup to a whole new level of healing! Check out our other recipes for reducing inflammation.

The inspiration for this recipe came from Naturally Ella and the Clean Gut by Dr. Alejandro Junger.

curried pumpkin soup

Curried Pumpkin Soup

This easy pumpkin soup recipe requires just a handful of ingredients, and is full to the brim with fall flavors! Made with canned pumpkin, Greek yogurt, an apple, and curry powder, this warming dish is the ultimate combination of comforting, hearty and healthy. 
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Dinner, Lunch
Cuisine American, Mediterranean
Servings 4 bowls
Calories 204 kcal


  • 2 tsp curry powder
  • 1 tbsp olive oil
  • 2 cloves garlic
  • ½ large onion
  • 1 medium red apple
  • 2 cups low sodium chicken or vegetable broth
  • 2 14 oz cans pumpkin
  • 1 cup low-fat greek yogurt
  • 1/2 tsp salt
  • 1 dash pepper (to taste)


  • Core the apple, and dice into small pieces, skin-on.
  • Crush the garlic and thinly slice the onion.
  • Add the olive oil, garlic, and onion to a medium-large pot.
  • Place the pot on the stove, and turn the burner onto medium heat.
  • Cook the garlic and onions until softened, stirring occasionally.
  • Add the diced apple and curry powder to the pot. Saute for 2-3 minutes until aromatic.
  • Pour the broth and canned pumpkin into the pot. Stir to combine the ingredients.
  • Season the soup with salt and pepper.
  • Bring the soup to a boil, then reduce the heat to low.
  • Simmer for 25 minutes on low.
  • After 25 minutes, stir in the Greek yogurt, and simmer for another 5 minutes.
  • Let the soup cool slightly. Pour the soup into the blender. Blend on medium-high until smooth. Alternatively, you can use an immersion blender if you have one.
  • Ladle the soup into serving bowls, garnish with cinnamon and enjoy!


You can easily substitute pumpkin for butternut squash if pumpkin isn't your jam. To make this vegetarian/vegan simply substitute the chicken broth for vegetable stock and the greek yogurt for low-fat coconut milk to give it that slightly creamier texture. Just be mindful that this will reduce the protein content of the soup and increase the amount of fat per serving. 


Serving: 1bowlCalories: 204kcalCarbohydrates: 29gProtein: 10gFat: 4gSaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 5mgSodium: 142mgPotassium: 126mgFiber: 7gSugar: 16gVitamin A: 21900IUVitamin C: 12.4mgCalcium: 120mgIron: 2.3mg
Keyword soup
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