Lunch · Thai

Thai Pumpkin Soup

Maya Chen

Recipe by Maya Chen

Weeknight & global cooking · September 7, 2026

This velvety pumpkin soup gets its bright, layered flavor from roasted squash, red curry paste, and creamy coconut milk. Roasting the pumpkin first is the secret to deep, sweet flavor, and a squeeze of lime at the end keeps everything lively. It comes together in one pot after the roasting is done, and it freezes beautifully.

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Thai Pumpkin Soup

Why you'll love this

  • Creamy, cozy, and full of bright Thai flavor.
  • One pot after roasting, with easy cleanup.
  • Naturally vegetarian and gluten-free.
  • Freezes well for easy make-ahead meals.

EveryDayMeal recipe

Thai Pumpkin Soup

Prep
15m
Cook
45m
Total
60m
Serves
4
Level
Easy

Ingredients

  • about 3.5 lbs pumpkin or winter squash, peeled and cubed
  • 4 tsp sunflower oil (or other neutral oil)
  • 1 onion, sliced
  • 1 tbsp fresh ginger, grated
  • 1 lemongrass stalk, bruised
  • 4 tbsp Thai red curry paste
  • 1 3/4 cups (one 14 oz can) coconut milk
  • 3 1/3 cups vegetable stock
  • to taste lime juice
  • to taste sugar
  • 1 red chili, sliced, to serve

Equipment

  • Large roasting pan
  • Large pot or Dutch oven
  • Immersion blender or countertop blender
  • Cutting board and knife

Instructions

  1. Heat your oven to 400F. Toss the cubed pumpkin in a roasting pan with half the oil, a good pinch of salt, and pepper, then spread it in a single layer so it browns instead of steams.
  2. Roast for about 30 minutes, until the pieces are golden at the edges and tender when pierced with a fork. This deepens the flavor and adds natural sweetness.
  3. While the pumpkin roasts, warm the remaining oil in a large pot over medium heat. Add the onion, ginger, and bruised lemongrass, and cook gently for 8 to 10 minutes until the onion is soft and translucent, so the base tastes sweet, not sharp.
  4. Stir in the curry paste and cook for 1 minute, until it smells fragrant and toasty. This wakes up the spices before you add liquid.
  5. Add the roasted pumpkin, all but 3 tablespoons of the coconut milk, and the stock. Bring to a simmer and cook for 5 minutes so the flavors come together, then fish out the lemongrass stalk.
  6. Let the soup cool for a few minutes, then blend until smooth with an immersion blender, or in batches in a countertop blender (leave the lid vented so steam can escape).
  7. Return the soup to the pot and warm it through. Taste and season with salt, pepper, a squeeze of lime, and a pinch of sugar if it needs balancing.
  8. Serve drizzled with the reserved coconut milk and scattered with sliced red chili.

Tips from the kitchen

  • Bruise the lemongrass by smashing the stalk with the flat side of a knife to release more flavor before it goes in the pot.
  • Roasting the pumpkin instead of boiling it gives the soup a richer, sweeter flavor, so don't skip that step.
  • Check your curry paste and stock: some contain fish sauce or aren't vegetarian, so read labels if that matters to you.

Estimated nutrition per serving: 280 cal · 5g protein · 28g carbs · 18g fat

Make it your own

  • Swap the pumpkin for butternut or kabocha squash with no other changes.
  • Stir in a handful of red lentils with the stock for extra body and protein.
  • Top with toasted pumpkin seeds and fresh cilantro for crunch and color.

Storing & make-ahead

Store cooled soup in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months. Reheat gently on the stove, adding a splash of stock or water if it has thickened.

Good to know

Can I use canned pumpkin?
You can, but you'll lose the roasted flavor. Use about 2 cups canned pumpkin puree, stir it in with the stock, and skip the roasting step.
How do I make it spicier?
Add an extra tablespoon of curry paste, or scatter more sliced fresh chili on top before serving.
Is this soup vegan?
Yes, as long as your curry paste and stock are free of fish sauce and other animal products, which many are, so check the labels.
My blender is small, what do I do?
Blend in batches, filling the jar no more than halfway and venting the lid so hot steam can escape safely.

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