Yellow Curry Pumpkin Soup


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  • 2 tablespoons canola oil
  • 1 medium yellow onion, very finely chopped
  • 4 cloves garlic, crushed and minced
  • 1 tablespoon finely minced or grated ginger
  • 1 tablespoon yellow curry powder (or more to your liking)
  • 1 (15-ounce) can pumpkin purée (about 2 cups) (unseasoned)
  • 1 (15-ounce) can white beans such as navy or Northern, drained and rinsed
  • ¾ teaspoon kosher salt
  • ½ teaspoon finely ground black pepper
  • 2 cups low-sodium vegetable broth (or water)
  • 2 cups plant-based milk such as oat milk or almond milk
  • 1 tablespoon honey (optional)
  • 2 cups fresh spinach leaves
  • Yogurt for garnish (optional)
  • Pumpkin seeds (pepitas) for garnish (optional)


  1. Add oil to a medium saucepan and heat over medium-high heat until oil is shimmering.
  2. Add onion and garlic. Cook onions until clear (about 3 minutes).
  3. Add ginger and curry powder and cook 1-2 minutes.
  4. Stir in pumpkin puree, beans, salt, pepper, broth, milk, and honey (if using).
  5. Bring soup mixture to a simmer and allow to cook 8-10 minutes on low or at a lazy bubble.
  6. If desired, use a blender or immersion blender to puree the soup at this point.
  7. Stir in spinach and heat until spinach is just wilted.

Serve with a dollop of yogurt and a sprinkle of pumpkin seeds, if desired.


Try using various winter squash such as acorn or butternut. Test out other greens such as kale. Try various plant-based milks such as oat, almond, soy or coconut (with no added sugar).


Knife, cutting board, sauce or soup pot/pan, spoon or spatula, measuring cups, measuring spoons, can opener, blender (optional).