Mitzi Dulan – America's Nutrition Expert
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Pumpkin Curry Soup
by Mitzi Dulan, RD, America’s Nutrition Expert®
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This thick, warm and creamy soup also packs a protein punch that is sure to satisfy!  The fall pumpkin flavors blended with coconut and curry makes a delicious combination.   This dish is low in fat, and high in vitamin A, fiber and antioxidants.


  • 1 yellow onion
  • 1 Tablespoon olive oil
  • 1 Tablespoon garlic
  • 2 Tablespoons each: ground cumin seed and curry powder
  • 1 teaspoon each: dried sage, cinnamon, allspice
  • 3 cups pureed pumpkin, canned or cooked from fresh
  • 2 cups garbanzo beans, canned or cooked from fresh
  • 3 cups chicken or vegetable stock
  • 2 cups light coconut milk


  1. Sauté onion, garlic and spices in olive oil in a large skillet over medium heat for 2 minutes.
  2. Add pumpkin, garbanzo beans and 1 cup stock, stir and cook for another 3 minutes.
  3. Puree mixture, 1-2 cups at a time in a blender or food processor.   Add additional stock or coconut milk as needed to blend the mixture easily.
  4. Pour pureed mixture in a large pot.  Add remaining coconut milk and stir.  Cook over low-medium heat for 10 minutes or until fully warmed.  Add additional spices to taste.

Let me know how you like it!

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