Creamy Pumpkin Soup

A warmly spiced, velvety soup at just 130 calories per serving. Comfort in a bowl, any night of the week.

This Creamy Pumpkin Soup is the kind of recipe that tastes like it took all day but comes together in about 30 minutes. Pumpkin puree and coconut milk make it naturally rich and silky, while a touch of curry powder and garlic add just enough warmth to keep every spoonful interesting. At 130 calories and 2 WW Classic Points per serving, it is a deeply satisfying bowl that never feels like a compromise.

Recipe Info

Serves: 6  |  Prep Time: 10 minutes  |  Cook Time: 25 minutes  |  Calories per serving: ~130

Nutrition per Serving (Estimated)

Protein: 2.6g  |  Fat: 10.6g  |  Carbohydrates: 9g  |  Fiber: 2.8g

WW Classic Points: Approximately 2 points per serving. Note: This estimate is based on the legacy WW points system and is provided as a general reference only.

Ingredients

• 2 tablespoons butter
• 1 small onion, peeled and finely chopped
• 1 small garlic clove, peeled and crushed
• 2 teaspoons curry powder
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 750ml / 1.25 pints (3 cups) chicken stock
• 1 can (425g / 15oz) pumpkin puree
• 177ml / 6 fl oz (3/4 cup) coconut milk

Instructions

1. Soften the aromatics. Melt the butter in a large saucepan over medium heat. Add the onion and cook for 5 minutes, stirring occasionally, until softened and translucent.
2. Bloom the spices. Add the garlic, curry powder, salt, and pepper. Cook for 1 minute more, stirring constantly, until the spices are fragrant.
3. Build the soup. Pour in the chicken stock and add the pumpkin puree. Stir well to combine, then reduce the heat to low. Simmer, stirring occasionally, for 20 minutes.
4. Add the coconut milk. Stir in the coconut milk and heat gently until warmed through. Do not allow the soup to boil at this stage.
5. Blend until smooth. Working in batches, carefully transfer the soup to a blender and puree until completely smooth. Return to the saucepan and gently heat through before serving.

Serving Suggestions

• Ladle into warmed bowls and swirl in a small spoonful of plain yogurt or coconut cream for a finishing touch
• Top with a pinch of toasted pumpkin seeds for a satisfying crunch
• Serve alongside a slice of whole-grain bread or a warm whole-wheat roll
• Add a light dusting of smoked paprika or extra curry powder just before serving for color and depth
• Pair with a simple green salad for a complete and nourishing lunch

Tips and Variations

• Canned pumpkin puree works perfectly here. Make sure to use plain puree and not pumpkin pie filling, which contains added sugar and spices.
• For a lighter version, substitute light coconut milk to trim the fat content slightly while keeping the creamy texture.
• To make it vegetarian, swap the chicken stock for a good vegetable stock with no change to the flavor profile.
• A stick blender (immersion blender) works well directly in the pot, saving you the step of transferring hot soup to a blender.
• The soup thickens as it sits. Add a splash of stock when reheating to bring it back to your preferred consistency.
• For a deeper, more complex flavor, roast fresh pumpkin or butternut squash and substitute it for the canned puree.

Why This Recipe Works

Pumpkin is one of the most nutrient-dense vegetables you can put in a bowl. It is high in fiber, rich in beta-carotene, and naturally low in calories, which means you can have a generous, filling portion without overloading on energy. The coconut milk adds a layer of creaminess that makes this soup feel genuinely indulgent, while the curry powder brings a warm complexity that keeps it from being one-note. The result is a bowl that satisfies on every level, warming, filling, and flavorful, at a calorie count that leaves plenty of room in your day.

Storage and Reheating

Store cooled soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop over low heat, adding a splash of stock or water if needed. The soup also freezes well for up to 3 months. Thaw overnight in the refrigerator before reheating.

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Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.

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