Pumpkin-Coconut Soup

Pumpkin Coconut Soup

When a recipe calls for pumpkin or pumpkin purée, many people resort to opening a can. For a long time, I was guilty of such culinary craziness — choosing convenience over nutrition and flavor. However, now that I’ve tasted the difference between canned pumpkin and fresh, I don’t think I can ever go back. There is simply no comparison!

Baking a pumpkin isn’t difficult at all. Just break off the stem, put the pumpkin in the oven, and cook it for an hour. The best pumpkins for baking are sugar pumpkins, the pint-sized versions of the larger varieties used for jack-o-lanterns. Not only are these orange beauties adorable, they’re also wonderfully delicious! This recipe features the sweetness of a roasted sugar pumpkin, combined with the rich, velvety texture of coconut milk.

Pumpkin-Coconut Soup

1 small sugar pumpkin (about 2 ½ -3 pounds)
tablespoon extra-virgin olive oil, divided
½ cup red onion, chopped
1 clove garlic, minced
1 (14.5-ounce) can coconut milk
1 teaspoon dried ginger
¼ teaspoon salt
1/8 teaspoon black pepper
Toasted pepitas
Finely chopped pistachios

Preheat oven to 375 degrees. Remove stem from pumpkin, and cut pumpkin in half. Scoop out pulp and seeds. Discard (or set aside if you want to keep the pumpkin seeds). Using a basting brush, rub olive oil across surface of pumpkin (use about ½ tablespoon total). Place halves on a baking sheet, cut sides up. Bake about 1 hour, or until pumpkin is tender when pierced with a fork. Remove from oven, and let sit on baking sheet until cool enough to handle, about 10-15 minutes. Using a large spoon, remove pumpkin flesh and place in a food processor or blender. Purée until smooth. Set aside.

Heat 1/2 tablespoon olive oil over medium heat in a saucepan, and add onions. Cook until onions are soft and translucent. Add garlic, and cook for 30 seconds, stirring constantly so garlic doesn’t burn.  Add puréed pumpkin, coconut milk, ginger, salt, and pepper. Bring to a boil. Lower to medium heat, and cook, uncovered, about 20 minutes. To serve, sprinkle pumpkin seeds and/or pistachios across surface of soup.

Yield: 8 servings (serving size: about 3/4 cup)

Recipe Notes

  • For a more intense coconut flavor, sprinkle toasted unsweetened coconut flakes on each serving.
  • Substitute dried ginger for fresh minced ginger root (about 1 1/2 – 2 teaspoons).
  • Use light coconut milk instead of regular and save about 50 calories per serving.

Nutrition Facts (without pepitas or pistachios)
Calories per serving: 125
Carbohydrates: 7
Fat: 11
Protein: 2
Sugar: 2
Calcium: 2


  1. I am so excited to try this recipe. Thank you for sharing your gift with us. May the Lord continue to pour into you as you have with us. Be Blessed.

  2. I am excited about making this, but I do not have a pumpkin, so what would the equivalent be using organic pumpkin puree? Great site, I have enjoyed so many of your recipes and share them with my friends. Be blessed. Thank you.

    • Hi, Rosie! I’ve had this very calculation on my to do list for some time. I haven’t actually measured it out, but I think you could substitute one 15-oz can of puree. It might be a little more than one can, but that’s my best guess. I’m sorry I don’t have a more exact amount right now!