Curried Pumpkin Soup

Curried Pumpkin Soup

Course: Main Course, Soup
Cuisine: American
Keyword: curry, pumpkin
Prep Time: 30 minutes
Cook Time: 1 hour 30 minutes
Total Time: 2 hours
Servings: 8
Calories: 276 kcal

Use those little sugar pumpkins to make this creamy fall favorite!



  • 1 sugar pumpkin about 4 pounds
  • 1 delicata squash
  • 1 apple granny smith, honey crisp and gala are good for this, peeled, seeded chopped
  • 1 bulb fennel chopped
  • 1/2 large yellow onion peeled and chopped
  • 3 carrots peeled and diced
  • 4-5 sprigs thyme tied together with kitchen string
  • 4 tablespoons olive oil divided
  • 1 teaspoon cumin powder
  • 1 tablespoon curry powder
  • 8 cups vegetable broth
  • 1/4 cup maple syrup
  • 1 orange juiced
  • salt and pepper to taste

Optional garnishes

  • croutons
  • crostini
  • pepitas
  • drizzle of walnut or hazelnut oil
  • fresh cilantro leaves
  • shaved coconut
  • drizzle of maple syrup
  • oyster crackers


  1. Preheat the oven to 400 degrees. Lay a piece of parchment paper on a large baking sheet.
  2. Cut the pumpkin in half, vertically and scoop out the seeds. Cut the squash in half lengthwise and scoop out the seeds. Rub the cut sides of pumpkin and squash with two tablespoons of the olive oil. Place the pumpkin and squash cut side down onto the baking sheet. Roast for 30 minutes. Remove the squash (it should be tender by now) and let it cool. Continue roasting the pumpkin for another 20-30 minutes, until flesh is tender. Let cool to room temperature.
  3. Meanwhile, in a large dutch oven or stock pot over medium heat, add the remaining two tablespoons of olive oil. Add the chopped apple, fennel, onion, carrot and thyme. Sprinkle with a pinch or two of salt. Cook 4-5 minutes until vegetables are slightly softened. Add the cumin and curry powder, stir and cook an additional minute until the vegetables are fragrant with spices. Add 4 cups vegetable broth and simmer for about 10-15 minutes.
  4. Scoop the flesh from the squash and pumpkin and add it to the broth. Add remaining 4 cups of broth and maple syrup and simmer for 15 minutes. Remove from heat.
  5. Working in batches, ladle the broth and vegetables into a blender. Fit the lid tightly on the blender and place a dish towel over the lid (that's just in case -- to catch any soup that decides to escape -- it's happened to me before!) Puree the soup until creamy and smooth. Pour into a large pot or bowl and continue to blend the remaining soup. Stir in the juice. Season with salt and pepper to taste.
  6. Heat to serve.

Recipe Notes

You can use an immersion blender for this if you don't have a good blender. (Personally, I think the blender does a better job of making a silky smooth soup)

Nutrition Facts
Curried Pumpkin Soup
Amount Per Serving
Calories 276 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 985mg 41%
Potassium 1767mg 50%
Total Carbohydrates 53g 18%
Dietary Fiber 7g 28%
Sugars 23g
Protein 5g 10%
Vitamin A 448%
Vitamin C 75.9%
Calcium 15.7%
Iron 20.4%
* Percent Daily Values are based on a 2000 calorie diet.