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Patricia M.

Gluten-Free Creamy Pumpkin Soup

A silky, warmly spiced pumpkin soup made with garlic, onion, curry powder, coconut milk, and pumpkin.
It’s cozy, creamy, gluten-free, naturally dairy-free, and can easily be made vegan with vegetable broth.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 cups
Course: Main Course
Ingredients Equipment Method Notes

Ingredients
  

Soup
  • ¼ cup extra virgin olive oil
  • 1 cup chopped yellow onion
  • 2 garlic cloves crushed
  • 1 teaspoon curry powder
  • ½ teaspoon salt
  • ¼ teaspoon coriander
  • ⅛ teaspoon red pepper flakes plus more to taste for extra heat
  • 3 cups gluten-free chicken broth
  • Use vegetable broth for a vegan version
  • 1 16-ounce can canned pumpkin
  • Be sure to use plain pumpkin not pumpkin pie filling
  • 1 cup unsweetened coconut milk
For Garnishing
  • Sour cream gluten-free
  • Gluten-free croutons
  • Chopped chives

Equipment

  • Medium-sized saucepan or soup pot
  • Immersion blender
  • Measuring cups and spoons
  • Cutting board
  • Chef’s knife
  • Wooden spoon or heat-safe spatula
  • Ladle

Method
 

  1. Warm the Oil: Heat the extra virgin olive oil in a medium-sized pan over medium heat until hot.
  2. Sauté the Aromatics: Add the chopped yellow onion and crushed garlic to the hot oil. Cook for 5–7 minutes, stirring as needed, until the onion and garlic are softened. Reduce the heat if necessary to prevent them from burning.
  3. Add the Spices: Stir in the curry powder, salt, coriander, and red pepper flakes. Cook for 1 minute, stirring so the spices are incorporated with the softened aromatics.
  4. Add the Broth: Pour in the gluten-free chicken broth and bring the mixture to a boil.
  5. Simmer the Soup: Once boiling, reduce the heat and let the soup gently simmer uncovered for 15–20 minutes.
  6. Add the Pumpkin and Coconut Milk: Stir in the canned pumpkin and unsweetened coconut milk. Continue cooking uncovered for 5 minutes.
  7. Blend Until Smooth: Remove the soup from the heat and blend with an immersion blender until smooth and creamy. Alternatively, carefully transfer the soup to a regular blender in batches, but allow it to cool before blending.
  8. Serve Warm: Ladle the finished pumpkin soup into bowls and serve warm.
  9. Garnish and Enjoy: Top with gluten-free croutons, sour cream or dairy-free sour cream, and chopped chives as desired.

Notes

  • Dairy-Free: The soup itself is dairy-free. Use dairy-free sour cream for the garnish if desired.
  • Vegan Option: Replace the gluten-free chicken broth with vegetable broth to make the soup vegan.
  • Pumpkin: Use plain canned pumpkin, not pumpkin pie filling.
  • Spice Level: The recipe uses ⅛ teaspoon of red pepper flakes for gentle heat. Add more if you prefer a spicier soup.
  • Blending: An immersion blender makes it easy to blend the soup directly in the pan. If using a regular blender, allow the soup to cool before blending and work in batches.
  • Storage: Keep leftovers in a sealed container in the refrigerator for up to 3–4 days.
  • Freezing: The soup can be frozen for up to 3 months. Defrost it on the stovetop.