Lunch… exotic pumpkin soup

Last updated May 17, 2021 at 8:23AM | Published on Sep 19, 2018

pumpkin 999

There are so many ways you can vary this one but just try it as it is first to get you started. We bet you’ll get addicted to both your hand blender and soup making once you make it!


in your store cupboard: good to have some spare jam jars to store pre roasted almonds, squash seeds, green pumpkin seeds for sprinkling on top

mise en place: make use of a spare shelf when cooking something else and pre-roast your pumpkin  / squash!

serving suggestion: save some coconut milk or tomato paste and add a final swirl to serve. sprinkle paprika or finely chopped chilli for an extra kick, some chopped green pumpkin seeds, and add a little green herb like coriander…if thats not too over the top!

Servings : 2    |   Prep Time : 5 mins     |    Cooking  Time : 10 mins     |   Difficulty : 1/5

Kitchen tools

chopping board and sharp knife

Hand blender or counter-top liquidiser / blender

Roasting tin or pyrex dish

Heavy based deep saucepan

Essential Ingredients

  • 1 large brown onion
  • 1 tablespoon coconut oil
  • a little olive oil and ½ teaspoon green curry paste..start small.. add more according to how hot you like it.
  • ½ butternut squash seasoned
  • salt n pepper seasoning
  • 1 tablespoon olive oil
  • 1/2 tin coconut milk
  • 1 – 2 cups unsweetened nut milk (start with one and add more according to how thick you want it)

Optional Ingredients

  • 1 teaspoon tomato puree or ½ cup tomato puree / catsup / tinned tomatoes
  • 1 teaspoon cumin powder
  • ½ teaspoon paprika powder


Step 1

chop the pumpkin / squash into chunks, and lay on a roasting tin or pyrex dish, season. Drizzle with the olive oil, and add the optional cumin and paprika if you like. Roast the pumpkin at 180C / 350 F for up to 40mins..until soft browned and juicy. I like to leave the skins on!

Step 2

Meanwhile prepare the soup base.. roughly chop the onion, add coconut oil to a deep heavy based pan and add the onion ..cook for about 5 mins till nicely browned.. never burned!

Step 3

Put some extra olive oil to a small frying pan ( or take the onions out of the main pan and use that) The purpose here is to heat up the green curry paste till you smell it… be quick.. no longer than 20 seconds as it mustn’t burn. As soon as you smell it add one cup of nut milk to dilute and make it creamy.  Coconut or almond milk are good, or even half n half.

Step 4

Put your results from steps 1. 2. 3. together into a big deep heavy based soup pan. Add the tinned coconut milk. Bring to the boil stirring all the time, then reduce heat to just less than half power and let it all mingle for about 20mins.

Step 5

TASTE and adjust.

Step 6

BLEND (a simple hand blender is perfectly adequate for a job like this – e.g. the Russell Hobbs 22241)

Step 7

ADJUST consistency and flavour ..see variations.


No tomatoes…try a dessert spoon of soy sauce instead Even Healthier..add a teaspoon turmeric powder (with a pinch of ginger or black pepper to bring out its goodness)

Too thick… add water or a liquid vegetable or chicken stock

Want more veggies…just add some cauliflower, celeriac, or broad beans

source / inspiration

My first introduction to the green curry paste came from a great recipe maker in Australia called Jules, owner of “Stonesoup” . She has been an inspiration to me (Aoibheann) and so we’ll be talking more about her in time I’m sure. I’ve made this soup with the paste and coconut milk, or with cumin and paprika, or with chilli flakes & cayenne, or simply with lots of tomato passata added. The roasted pumpkin is a great base and with a few extra flavours and a trusty hand blender its so easy! 


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