Creamed Spiced Pumpkin Soup with Coconut Milk

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A silky pumpkin soup enriched with warming spices and creamy coconut milk, perfect for a cozy low-carb fall meal. This mediterranean-inspired keto (vegan, low carb) ready in about 30 minutes pairs pumpkin puree, coconut oil, small, diced yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 20 min Serves 4 Mediterranean cuisine 250 cal/serving
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Ingredients

Instructions

  1. Step 1: Heat 1 tbsp coconut oil in a large pot over medium heat. Add 1 small diced yellow onion, 2 cloves minced garlic, and 1 tsp grated fresh ginger. Sauté for 4-5 minutes until onion is soft and fragrant.
  2. Step 2: Add 2 cups pumpkin puree to the pot along with 3 cups vegetable broth. Stir to combine and bring to a simmer.
  3. Step 3: Mix in 1/2 tsp ground cinnamon, 1/4 tsp ground nutmeg, 1/4 tsp ground cumin, 1 tsp salt, and 1/2 tsp black pepper. Simmer uncovered for 10 minutes to let flavors meld.
  4. Step 4: Remove from heat and carefully blend the soup with an immersion blender until smooth and creamy.
  5. Step 5: Stir in 1 cup full-fat coconut milk, then reheat gently for 2-3 minutes until warmed through.
  6. Step 6: Serve the soup garnished with 1 tbsp chopped fresh thyme leaves and 2 tbsp toasted pumpkin seeds.

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Frequently asked questions

How long does Creamed Spiced Pumpkin Soup with Coconut Milk take to make?

Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Creamed Spiced Pumpkin Soup with Coconut Milk?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep pumpkin puree from drying out.

Can I substitute ingredients in Creamed Spiced Pumpkin Soup with Coconut Milk?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Creamed Spiced Pumpkin Soup with Coconut Milk for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Creamed Spiced Pumpkin Soup with Coconut Milk vegan?

Yes — this recipe is tagged vegan, low carb, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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