One-Pot Spiced Pumpkin and Coconut Soup
A silky keto soup combining pumpkin puree with coconut milk and warming spices for a comforting meal. This american-inspired keto (low carb) ready in about 40 minutes pairs unsalted butter, medium yellow onion, finely chopped, garlic cloves, minced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 290 calories and feeds 5, 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.
Ingredients
- 2 tbsp unsalted butter
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 tbsp fresh ginger, grated
- 3 cups pumpkin puree
- 1 can (13.5 oz) coconut milk (full fat)
- 3 cups chicken bone broth
- 1 tsp ground cinnamon
- 1/2 tsp ground nutmeg
- 1/2 tsp ground cumin
- 1 tsp salt
- 1/4 tsp black pepper
- 1 tbsp lime juice
- 2 tbsp chopped cilantro
- 1/4 cup toasted pumpkin seeds
Instructions
- Step 1: Melt 2 tbsp unsalted butter in a large pot over medium heat; add 1 medium finely chopped yellow onion, 3 minced garlic cloves, and 1 tbsp grated fresh ginger; sauté for 5 minutes until fragrant and translucent.
- Step 2: Stir in 3 cups pumpkin puree, 1 tsp ground cinnamon, 1/2 tsp ground nutmeg, 1/2 tsp ground cumin, 1 tsp salt, and 1/4 tsp black pepper; cook for 2 minutes to toast the spices.
- Step 3: Pour in 1 can (13.5 oz) full-fat coconut milk and 3 cups chicken bone broth; stir well to combine.
- Step 4: Bring the soup to a gentle boil, then reduce heat to low and simmer uncovered for 20 minutes, stirring occasionally, until flavors meld and the soup thickens slightly.
- Step 5: Remove from heat and stir in 1 tbsp lime juice and 2 tbsp chopped cilantro for freshness.
- Step 6: Ladle soup into bowls and garnish each with 1/4 cup toasted pumpkin seeds for a satisfying crunch.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does One-Pot Spiced Pumpkin and Coconut Soup take to make?
Total time is about 40 minutes (10 min prep + 30 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 One-Pot Spiced Pumpkin and Coconut Soup?
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 unsalted butter from drying out.
Can I substitute ingredients in One-Pot Spiced Pumpkin and Coconut Soup?
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 One-Pot Spiced Pumpkin and Coconut Soup for a different number of people?
The recipe is written for 5 servings. Multiply each ingredient by (your serving target / 5). 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 One-Pot Spiced Pumpkin and Coconut Soup low carb?
Yes — this recipe is tagged low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
