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Bowl of orange coconut pumpkin soup swirled with coconut cream and pumpkin seeds
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Coconut Pumpkin Soup

Velvety pumpkin soup with coconut milk, ginger and lime. 7g fiber and 4.7mg iron per bowl — autumn comfort that happens to be vegan.

7g Fiber5mg Iron849mg Potassium84mg Magnesium
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Prep10 min
Cook20 min
Calories305 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

4 steps · about 30 minutes total

  1. Soften the base

    Heat the oil in a large pot over medium heat. Cook the onion with a pinch of salt 5 minutes until soft. Add ginger, garlic, cumin and turmeric and cook 1 minute until fragrant.

  2. Simmer

    Add the pumpkin, sweet potato and stock. Bring to a boil, then simmer 15 minutes until the sweet potato is completely tender — it should collapse when pressed.

  3. Blend silky

    Blend until completely smooth with an immersion blender (or in batches in a countertop blender, venting the lid). Stir in the coconut milk and lime juice. If it is thicker than you like, thin with splashes of hot water.

  4. Season boldly

    Taste carefully: pumpkin needs assertive salt, and the lime juice wakes everything up. Adjust both until it sings. Serve with a coconut-milk swirl, pumpkin seeds and cilantro.

Why this helps

Pantry staples, real minerals

Canned pumpkin and coconut milk are both quietly rich in iron — 4.7mg per bowl here — plus potassium and fiber. The lime juice is not garnish: its vitamin C helps your body absorb the plant-based iron in the same bowl. Proof that a weeknight pantry soup can pull nutritional weight.

All about FiberAll about IronAll about PotassiumAll about Magnesium

Nutrition facts

per serving · % DV
  • Calories 305 kcal15%
  • Protein 5g10%
  • Total Carbohydrate 34g12%
  • Dietary Fiber 7g25%
  • Total Sugars 10g20%
  • Total Fat 19g24%
  • Sodium 806mg35%

Vitamins & minerals

  • Iron 4.7mg26%
  • Calcium 91mg7%
  • Magnesium 84mg20%
  • Potassium 849mg18%
  • Vitamin C 13mg14%
  • Folate 45mcg11%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

Can I use fresh pumpkin?
Yes — about 700g of peeled, cubed sugar pumpkin, roasted first for the best flavor. Canned is honestly excellent here and saves 30 minutes.
Pumpkin pie filling vs puree?
Puree only. Pie filling is pre-sweetened and spiced — it will ruin the soup. Check the label says 100% pumpkin.
Why is my soup bland?
Under-salting and under-acid are the usual suspects. Pumpkin is sweet and needs bold salt plus the lime juice to come alive. Season, taste, repeat.
Can I make it ahead?
It keeps 5 days refrigerated and freezes 3 months. The flavor deepens overnight — it is genuinely better on day two.
Light vs full-fat coconut milk?
Full-fat gives the luxurious texture; light works but the soup is thinner. A compromise: light coconut milk plus a swirl of the full-fat on top.
How do I add protein?
Stir in a can of chickpeas before blending, or top each bowl with crispy roasted chickpeas. Shredded chicken works for non-vegan versions.
Is canned pumpkin nutritious?
Very — it is just cooked, pureed pumpkin, and canning preserves the fiber, iron and potassium well. It is one of the most convenient nutrient-dense pantry staples.
The sodium seems high — can I lower it?
Use no-salt-added pumpkin and low-sodium stock, and season with salt yourself at the end. You will cut the sodium nearly in half.

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