Low Carb Pumpkin Soup

Low carb comfort food at its best. You can't beat Pumpkin soup when it comes to warming up in the cooler part of the year. Serve with some Protein Toast or our Seeded dinner rolls.

By Anna Hopkins  , Print

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  • Prep 15 MINS
  • Cook 60 MINS
  • Yields 14


1.2kg Pumpkin, peeled and chopped (this is about 1 large whole butternut pumpkin)

1 kg Cauliflower (about half a large)

200ml (sml can) Coconut Cream, we used Ayam as its 100% coconut.

400ml water

1 heaped teasp of stock (we used massel powdered)

2 Tbsp (40g) Red Curry Paste of choice (add more or less, as it is a spicy paste)

Olive oil for roasting veggies (you can use butter, or coconut oil if you wish)

Coriander (garnish, optional)

sour cream for dolloping on top (optional)


1Preheat the oven to 180 degrees and line a baking tray with baking paper

2Chop your cauliflower and pumpkin into even chunks, drizzle with oil, salt and pepper and pop in the oven until soft

3Make up 400ml of stock of choice with boiling water

4Transfer the cooked veggies to a heat proof bowl and either with a hand mixer or blender, blend down the veggies, you will need to do this in batches, using the liquid from the stock and coconut cream to help this along

5Add in the red curry paste and ensure its combined well into the soup

6You may transfer the soup back to a pot to heat through, or if it's fine serve with coriander and sour cream, chilli optional but delicious!

Serving Suggestion

Serve with our Low Carb Seeded Rolls


1You can add a little more liquid (water or stock) if the soup is too thick.

2Leftover soup will keep in the fridge for up to 5 days


Serving size195g
Energy105 Cal (439 Kj)
Fat, total5g
- Saturated fat2.8g
Carbohydrate, total8.6g
- Sugar6.8g

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