Stovetop Spiced Pumpkin and Coconut Soup
A velvety, warm pumpkin soup infused with warming spices and creamy coconut milk, ideal for keto-friendly fall comfort. This keto (low carb) ready in about 35 minutes pairs pumpkin puree, full-fat coconut milk, chicken bone broth for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. 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 cups pumpkin puree
- 1 cup full-fat coconut milk
- 3 cups chicken bone broth
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 1 tbsp ginger, grated
- 1 tsp ground cinnamon
- 1/2 tsp ground cumin
- 1/4 tsp ground nutmeg
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp fresh cilantro, chopped
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 diced yellow onion and 3 minced garlic cloves, sautéing for 4 minutes until softened and fragrant.
- Step 2: Stir in 1 tbsp grated ginger, 1 tsp ground cinnamon, 1/2 tsp ground cumin, and 1/4 tsp ground nutmeg, cooking for 1 minute until spices bloom.
- Step 3: Add 2 cups pumpkin puree, 3 cups chicken bone broth, and 1 cup full-fat coconut milk. Stir well to combine.
- Step 4: Bring the soup to a gentle simmer and cook uncovered for 15 minutes, stirring occasionally until flavors meld and soup thickens slightly.
- Step 5: Season with 1 tsp salt and 1/2 tsp black pepper. Remove from heat and use an immersion blender to puree until silky smooth.
- Step 6: Garnish with 2 tbsp chopped fresh cilantro before serving warm.
Frequently asked questions
How long does Stovetop Spiced Pumpkin and Coconut Soup take to make?
Total time is about 35 minutes (10 min prep + 25 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 Stovetop 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 pumpkin puree from drying out.
Can I substitute ingredients in Stovetop 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 Stovetop Spiced Pumpkin and Coconut Soup 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 Stovetop Spiced Pumpkin and Coconut Soup low carb?
Yes — this recipe is tagged low carb, keto based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
This soup is a perfect keto comfort food! My family loved it for dinner, and it was so easy to make.
- ★★★★★
Loved it! My keto friends were impressed. So simple and satisfying.
- ★★★★★
Absolutely delicious! The spices were perfect and the coconut added a lovely creaminess. Will make again.
