During the fall and winter seasons, all you want is a warming, spiced meal to keep you cozy. This soup combines the warmth of pumpkin soup with curry spices that make the meal even more comforting. We can't think of a better seasonal dish! Plus it is oil-free, vegan, nut-free, soy-free, grain-free, AND refined sugar-free.

Oil-Free Pumpkin Curry Soup [Vegan, Grain-Free]





Cooking Time




  • 1 large yellow onion, diced
  • 1/2 cup water
  • 2 cloves of garlic, minced
  • 2 15-ounce cans pumpkin purée
  • 2 13.5-ounce cans full-fat coconut milk
  • 2 cups water and 1 vegetable bouillon cube
  • 1 1/2 cups carrots, blended with 1/4 cup water
  • 1/4 teaspoon ground black pepper
  • 1 teaspoon Himalayan salt
  • 1 teaspoon turmeric powder
  • 1 tablespoon curry powder


  1. In a medium pot, heat 1/2 cup water, garlic, and onion until water cooks off.
  2. Pour in remaining 2 cups water and vegetable bouillon and bring to a boil.
  3. Add chopped carrots and 1/4 cup water to the blender and blend carrots until nice and creamy like applesauce.
  4. Add pumpkin, coconut milk, and blended carrots and mix thoroughly until nice and creamy.
  5. Add remaining ingredients and let simmer for 15 minutes.

Nutritional Information

Per Serving: Calories: 100 | Carbs: 6 g | Fat: 8 g | Protein: 1 g | Sodium: 181 mg | Sugar: 3 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.