Pumpkin and Coconut Soup

Low carb recipes

Gluten free, dairy free, paleo, vegetarian, vegan.

Who doesn't love a big bowl of comforting pumpkin soup in winter? This recipe is always a hit in the personalised meal plans I make for my clients. So, I thought it would be perfect to share with the rest of you. 

It surprises many people that pumpkin fits into a low carb lifestyle! It has three times less carbs than sweet potato, and whilst it doesn't fit into a super low, ketogenic type of diet (under 30g carbs/day), it certainly fits into a moderately low carb lifestyle (under approximately 60-70 g carbs/day). 

Carbs in 1 cup pumpkin: 8 g 

Carbs in 1 cup sweet potato: 27 g

There are a few different variations to this soup too which I have described after the recipe, along with a super great tip about pesto and how to choose the right one. 

Now onto this delicious recipe...

Serves: 4

Prep time: 5 minutes

Cooking time: 50 minutes

Total time: 55 minutes


  • 1 large brown onion

  • 1 tablespoon olive oil

  • 1 kilo pumpkin

  • 2 garlic cloves

  • 1 fresh chili

  • 1.5 cups coconut milk (341 g)

  • 4 cups water


1. Dice onion and peel and dice the pumpkin.

2. Heat oil in a large heavy based saucepan. Add onion and cook for 5 minutes or until softened. Add curry powder if you want it to have an indian - style taste. Cook for a further 2 minutes, stirring continuously. 

3. Add pumpkin, stirring to coat in curry powder. Pour in water and bring to the boil. Reduce heat and simmer for 30 minutes, or until vegetables are tender. 

4. Stir through coconut milk and cook for a further 5-10 minutes. 

5. Remove from heat and blend until smooth. A stick blender is great for this! 

6. Season to taste with salt and pepper!



Low carb recipes

For a more Italian - style twist:

Add a dollop of basil pesto and some fresh basil at the end when serving.  See my insanely tasty and healthy recipe for pesto here. Or, purchase a good quality pesto from the store.

Good quality pesto?

  • One that is ultimately made from olive oil and has basil listed as the first or second ingredient. So, olive oil and basil should be listed as the first two ingredients.

  • You also want to look for no added fillers or nasties.

If you don't recognise any ingredients - don't buy it! The Jamie Oliver one is good. 

Low carb recipes

For an Indian - style twist:

Add in 1 tablespoon of curry powder in step 2 when you are cooking the onions. 


To serve, stir through 1 teaspoon of gluten free red curry paste and 1 extra tablespoon of coconut cream (as pictured). Top with coriander or mint and extra chili too if desired!


Stay warm and please let me know if you make it and how it goes,

Bec xx