Healthiest Thai Pumpkin Soup
Tasty Vegan Recipe

  • Like 4
  • 57 Minutes
  • Serves 6
  • Easy
  • 390°F Heat
Healthiest Thai Pumpkin Soup

Recipe's Ingredients

Adjust Servings:
2 Lb, Pumpkin
500g red or Brown Lentils
2 can low fat Coconut Milk
1.5 cups red Curry Powder
As needed Water
To Garnish
1/4 cup Coriander optional
1/4 toasted Pumpkin Seeds optional
1/4 toasted Sunflower Seeds optional

Nutritional information for Healthiest Thai Pumpkin Soup

Saturated Fat

Are you in search of something for detox, weight-loss, healthy or just tasty? Why not have all the benefits? Try this Thai Pumpkin Soup and you'll save the recipe for sure!

Did you Know?

The world's heaviest pumpkin weighed over 2,600 pounds.


  • To Garnish

Steps for Healthiest Thai Pumpkin Soup

40 Minutes

Cook the pumpkin

Preheat oven to 200°C, line baking tray with paper and bake the pumpkin for 40 minutes or until soft.

6 Minutes

Prepare the Lentils

Meanwhile, place lentils in a pot, fill with water to cover the lentils by about 2cm and bring to boil. Once boiling remove from heat, drain and rinse the lentils. Clean scum from the pot.

3 minutes

Prepare the curry

Add a small amount of oil to the pot and fry the curry paste until fragrant.

15 Minutes

Simmer the lentils and coconut milk

Return lentils to the pot, along with coconut milk (leave a dash for garnishing), add a cup of water, bring to simmer and cook until lentils are soft and mushy. Add extra water if required. Remove from heat.

As needed

Add the pumpkin to the pot

Remove pumpkin from the oven, add to the lentil mixture and puree with a stick blender. Return the pot to low heat and warm mixture.

1 Minute

Garnish the Thai Pumpkin Soup

Add water to thin if desired. Garnish with a swirl of reserved coconut milk, fresh coriander or toasted seeds. If you choose to garnish the seeds, before step 2 toast seeds on a tray; watch carefully to avoid burning. Enjoy!

Additional Info for Healthiest Thai Pumpkin Soup


 Back to Recipe’s STEPS ↑


Asian Cuisine is one of the healthiest on earth and I like to cook from time to time from their cookbook (maybe adding some variations to make it more American Friendly). Moreover, it’s not only about the health benefits, but Thai Pumpkin Soup is also tasty, full of flavor and has a great design.

Content on this page…




About the Thai Pumpkin Soup Recipe

Thai Pumpkin Soup is not only an Asian recipe that can be overlooked. This dish is one of the greatest soups from Thai Cuisine, a soup with a lot of health benefits, one which can be prepared in less than 60 minutes and the design is gorgeous if you use toasted pumpkin seeds and sunflower seeds to garnish it. Thai Pumpkin Soup recipe can be easily modified and is a great way to use up vegetables that are close to their expiration date — carrots and sweet potatoes go great in this soup, as would onions, just bake them in the oven with the pumpkin (see steps ↓). If you want to be gluten-free, choose a gluten-free curry paste. Moreover, the red lentils cook quickly and are great for making dal and have a somewhat sweet and nutty flavor. Anyway, try this Thai soup and you’ll be amazed about its flavor.



Thai Pumpkin Soup has a lot of Health Benefits

Regarding the health benefits, Thai pumpkin soup is rich in nutrients and has a lot of vitamin A (280% of the Reference Daily Intake). It also has a great amount of vitamin C, B6, B12, E, Potassium, Copper, Manganese, Magnesium, Phosphorous, Folate, Pantothenic acid, Zinc, and Iron, while being low in calories. If you have chronic diseases, it can help you by destroying the harmful bacteria, and lower the risk of cancer, eye diseases, and other conditions. A great thing for women who eats this Thai pumpkin soup is the weight-loss properties and promotes healthy skin.



Add the Thai Pumpkin Soup for your weight-loss diet

Besides the health benefits it offers, the Thai pumpkin soup is great for weight loss diet due to the fact it is a nutrient-dense food. This soup is also a good source of fiber, which may suppress your appetite, therefore, add it to your meal plan if you want to lose weight with a balanced diet. As part of the day, this soup can be eaten for breakfast or lunch.



Great for Detox

If what I wrote above doesn’t convince you, what about a detox diet? You probably think I’m writing all this to convince you to prepare this dish, but it’s all true, to which we add this detoxification benefit for the body. The Thai pumpkin soup has a lot of antioxidants such as alpha-carotene, beta-carotene, and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells. It is a great idea to add it to your meal plan if you started a detox program.



Ready in less than 60 Minutes!

One of the greatest things regarding this recipe is that you can have all the benefits for health, weight loss, and detox in less than 60 minutes. The preparation can be made in 15 minutes and the cooking time is about 30 minutes. Therefore, you can have a great soup with so little effort.



Notes and Tips

  1. Reduce calorie and fat content by using only one can of coconut milk. Sub in the same volume of water or veggie/chicken stock.
  2. To reduce the roasting time, steam or boil the pumpkin for 5 minutes prior to roasting.
  3. If you’re following a gluten-free diet, choose a gluten-free curry paste, the rest of the ingredients are already without gluten.
  4. You can also add, as a variation, some carrots, onions, and sweet potatoes. Add them all ore pick what you like. Every added ingredient will change the flavor a bit.


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Susan Dale

Hello there, I’m Susan Dale | Mother, Wife, Cook, Entrepreneur |. I do not remember exactly when I started to cook, but now I cannot imagine life without the magic of this wonderful art. I hope you will enjoy my recipes written in a modern cooking style.

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