Warm up with this spicy pumpkin soup recipe – silky smooth pumpkin soup is flavoured with ginger, basic spices and coconut milk. It’s so easy to make and is vegan and gluten-free.

a bowl of spicy pumpkin soup placed on the table. - 1
  • Ingredients notes
  • Serving suggestion
  • Storage

Nothing screams fall and autumn more than pumpkin!

Spicy pumpkin soup is a great way to kick off soup season – it’s smooth, silky and so warming.

It coudn’t be easier to prepare too – simply saute the base of onion and garlic, add the pumpkin, spices and cook until the pumpkin is tender. Blitz and stir in creamy coconut milk.

Other soup recipes you’ll love for fall are this spicy carrot soup and vegan mulligatawny soup .

Ingredients notes

Pumpkin – If pumpkins are unavailable or out of season, you can substitute them with butternut squash for this recipe. Butternut squash is usually more accessible, and the soup tastes equally delightful when made with it.

Onion – For soup recipes I like to use white, brown or yellow onions.

Garlic – Fresh, frozen or bottled

Ginger – I have used fresh ginger root for this recipe, however frozen or bottled or even ground ginger can be used in place of the fresh ginger.

Oil – I am using light olive oil here.

Vegetable broth/stock

Spices – red chilli powder /cayenne pepper or dried chilli flakes, garam masala and turmeric . If you have fresh red chilli on hand use instead of powder.

Coconut milk – Light or full fat.

Garnish

Roasted pumpkin seeds, chilli oil, chopped coriander

Two bowls filled with spiced pumpkin soup garnished with chopped coriander. - 2

Serving suggestion

Pumpkin soup is best served with warm bread. For homemade versions, try this instant pot bread or air fryer bread recipe. You can also scoop up with garlic coriander naan .

Optionally top the soup with roasted pumpkin seeds or toasted nuts, coconut milk, chilli flakes and chopped coriander.

Storage

Pumpkin soup is great for meal prep and can be prepared a few days in advance. It is also easy to store in batches.

Store leftover soup in the fridge for up to 3 days. Reheat on the stove with water if it has thickened.

Soup freezes well for up to 3 months. Reheat thoroughly before serving.

As always if you make this recipe, be sure to leave me a comment, rate this recipe and tag me on Instagram @jcookingodyssey or #jcookingodyssey. I love seeing all your photos of my recipe recreations!

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a bowl of spicy pumpkin soup placed on the table. - 3

Spicy Pumpkin Soup

Ingredients

  • 3 cups pumpkin peeled, deseeded, and cubed; or canned pumpkin puree
  • 2 tablespoon olive oil or coconut oil
  • 1 large onion finely chopped
  • 3 cloves garlic minced
  • 1 inch ginger grated
  • 1 teaspoon red chilli powder or chilli flakes
  • ¼ teaspoon turmeric powder
  • ½ teaspoon garam masala
  • 3 cups vegetable stock
  • ½ can coconut milk 200ml coconut milk (reserve a little for garnish if desired)
  • seasoning to taste
  • 1 tablespoon lime juice
  • 2 tablespoon fresh cilantro optional, for garnish
  • 2 tablespoon pumpkin seeds toasted, for garnish

Instructions

  • Heat olive oil in a large pot over medium heat.
  • Sauté the onion until softened (5-7 minutes). Add garlic, ginger, and fresh chili (if using) and cook for another 1-2 minutes.
  • Add the pumpkin cubes, stir in chilli powder, turmeric and garam masala. And stir to coat with the spice mixture.
  • Cook for 30 seconds to release the aromas.
  • Pour in the vegetable stock, bring to a boil, then reduce the heat to a simmer. Cover and cook for 20-25 minutes, or until the pumpkin is tender.
  • Use an immersion blender to puree the soup until smooth (or transfer it to a blender in batches).
  • Stir in the coconut milk, reserving a bit for drizzling if desired. Heat gently but do not boil.
  • Add lime juice, then season with salt and pepper to taste.
  • Ladle into bowls, garnish with a swirl of coconut milk, fresh cilantro, and toasted pumpkin seeds. Serve hot with crusty bread or naan on the side.

Instant Pot

  • Turn the Instant Pot to Sauté mode. Heat olive oil and add chopped onion. Sauté for 2-3 minutes until softened.
  • Add garlic, ginger, and chili, and cook for another minute.
  • Stir in spices, cook for 10-12 seconds to release the flavors.
  • Add the cubed pumpkin (or canned puree) and pour in the vegetable stock. Stir to combine.
  • Cancel the Sauté mode.
  • Secure the lid, set the valve to Sealing, and cook on High Pressure for 2 minutes.
  • Once the timer is done, let the pressure release naturally for 5 minutes, then carefully do a quick release by switching the valve to Venting.
  • Use an immersion blender to puree the soup until smooth directly in the Instant Pot. Alternatively, transfer the soup to a blender in batches and puree.
  • Stir in the coconut milk, reserving a little for garnishing if desired. Add lime juice and season with salt and pepper to taste.
  • If needed, switch to Sauté mode to reheat the soup gently (don’t let it boil).
  • Ladle into bowls and garnish with a swirl of coconut milk, fresh cilantro, and toasted pumpkin seeds. Serve warm with your favourite bread or crackers.

Notes

Nutrition

PLEASE NOTE: Nutritional values are estimated by a computer and may vary based on ingredients and portion sizes. For personalised dietary advice, please consult a qualified healthcare professional.

Note – This recipe has been updated from our recipe archives with new images and content, but the recipe remains the same. First published in May 2013.

a bowl of spicy pumpkin soup placed on the table. - 4

Spicy Pumpkin Soup

Ingredients

  • 3 cups pumpkin peeled, deseeded, and cubed; or canned pumpkin puree
  • 2 tablespoon olive oil or coconut oil
  • 1 large onion finely chopped
  • 3 cloves garlic minced
  • 1 inch ginger grated
  • 1 teaspoon red chilli powder or chilli flakes
  • ¼ teaspoon turmeric powder
  • ½ teaspoon garam masala
  • 3 cups vegetable stock
  • ½ can coconut milk 200ml coconut milk (reserve a little for garnish if desired)
  • seasoning to taste
  • 1 tablespoon lime juice
  • 2 tablespoon fresh cilantro optional, for garnish
  • 2 tablespoon pumpkin seeds toasted, for garnish

Instructions

  • Heat olive oil in a large pot over medium heat.
  • Sauté the onion until softened (5-7 minutes). Add garlic, ginger, and fresh chili (if using) and cook for another 1-2 minutes.
  • Add the pumpkin cubes, stir in chilli powder, turmeric and garam masala. And stir to coat with the spice mixture.
  • Cook for 30 seconds to release the aromas.
  • Pour in the vegetable stock, bring to a boil, then reduce the heat to a simmer. Cover and cook for 20-25 minutes, or until the pumpkin is tender.
  • Use an immersion blender to puree the soup until smooth (or transfer it to a blender in batches).
  • Stir in the coconut milk, reserving a bit for drizzling if desired. Heat gently but do not boil.
  • Add lime juice, then season with salt and pepper to taste.
  • Ladle into bowls, garnish with a swirl of coconut milk, fresh cilantro, and toasted pumpkin seeds. Serve hot with crusty bread or naan on the side.

Instant Pot

  • Turn the Instant Pot to Sauté mode. Heat olive oil and add chopped onion. Sauté for 2-3 minutes until softened.
  • Add garlic, ginger, and chili, and cook for another minute.
  • Stir in spices, cook for 10-12 seconds to release the flavors.
  • Add the cubed pumpkin (or canned puree) and pour in the vegetable stock. Stir to combine.
  • Cancel the Sauté mode.
  • Secure the lid, set the valve to Sealing, and cook on High Pressure for 2 minutes.
  • Once the timer is done, let the pressure release naturally for 5 minutes, then carefully do a quick release by switching the valve to Venting.
  • Use an immersion blender to puree the soup until smooth directly in the Instant Pot. Alternatively, transfer the soup to a blender in batches and puree.
  • Stir in the coconut milk, reserving a little for garnishing if desired. Add lime juice and season with salt and pepper to taste.
  • If needed, switch to Sauté mode to reheat the soup gently (don’t let it boil).
  • Ladle into bowls and garnish with a swirl of coconut milk, fresh cilantro, and toasted pumpkin seeds. Serve warm with your favourite bread or crackers.

Notes

Nutrition

PLEASE NOTE: Nutritional values are estimated by a computer and may vary based on ingredients and portion sizes. For personalised dietary advice, please consult a qualified healthcare professional.

Prepare this basic Indian curry paste recipe in advance and use in all your favourite Indian curries. You only need 5 ingredients plus basic Indian spices for this onion tomato masala paste that is also freezable. Prep a large batch and freeze to make a curry in a hurry on busy weeknights!

Indian curry paste in a bowl. - 5
  • Ingredients notes
  • Ingredients Prep
  • How to make Indian red curry paste
  • How to use Indian curry paste in your recipes
  • Storage

The secret to the best curry paste base lies in cooking the masala thoroughly and using the right balance of spices and seasoning. You should see oil leave the sides of the pan to indicate a well cooked bhuna.

You can choose to add salt or leave it out and use directly in the recipe.

Once you’ve prepared this onion-tomato masala base, you’ll have streamlined 90% of the process for making everyday curries, dals, and stews.

This paste is ideal for dishes like Dal makhani , Rajma masala , Tadka dal, and Green lentils dal , simplifying meal prep for busy weekdays, party planning, or when you’re short on time. An added bonus is that this masala freezes exceptionally well, ready to use whenever you need it.

a bowl of onion tomato bhuna masala placed on a round tray. - 6

Ingredients notes

The primary components of this basic curry paste is onions, tomatoes, ginger, garlic, and a blend of warming spices. Whether prepared on the stovetop in a large pan or in an Instant Pot for a quicker option, this sauce is both adaptable and convenient.

Oil : Sunflower or vegetable oil is recommended, though olive or avocado oil can also be used. Generous use of oil enhances flavour and helps preserve the masala. When using the frozen curry sauce for recipes like chana masala , you will need to add little extra oil.

Onions : I’ve used red onions this time, but other onion varieties such as white or brown also work.

Tomatoes : Fresh, ripe tomatoes contribute richness to the sauce. For a deeper colour, you can add tomato paste, passata or canned tomatoes.

Fresh Ginger and Garlic : Use fresh ginger root and garlic cloves for maximum flavour.

Spices : Basic spices like ground turmeric, red chili powder, ground cumin and coriander powder, and garam masala are essential for a flavourful bhuna masala. Alternatively, try my homemade curry powder recipe – a versatile spice blend that you can use for your Indian cooking.

Frozen cubes of basic curry paste in a small bowl. - 7

Ingredients Prep

Efficiently prepping the ingredients simplifies the cooking process. A blender or food processor works well for finely chopping the ingredients, which helps them cook faster.

  1. Finely chop ginger and garlic in a food processor and set aside.
  2. Process the onions until finely chopped and set aside. Optionally, blend the onion, garlic and ginger.
  3. Blend the tomatoes into a puree.

If you don’t have a food processor, finely chopping by hand is an option but takes more time.

crushed ginger and garlic in a vegetable chopped bowl. - 8 chopped red onion in a vegetable chopper bowl. - 9 crushed tomatoes in a vegetable chopper bowl. - 10

How to make Indian red curry paste

  • Heat Oil : Warm oil in a pan over medium heat. Add the onions, ginger and garlic and sauté until the mixture reduces and become a light brown. This can take 5-10 minutes.
  • Add Tomatoes and Spices : Stir in blended tomatoes, salt, and spices. Cook until you notice oil separating from the mixture. This is key.
  • Use in recipe : Use directly in your favourite recipe or allow to cool and store for later.
chopped ginger garlic cooking in hot oil in a pan on the stovetop. - 11 crushed onion added to the pan. - 12 crushed tomatoes added to sauteed onion in a pan. - 13 cooked basic onion tomato bhuna masala in a pan on stovetop. - 14 Spices powders added to the onion tomato masala in a pan. - 15 cooked Red bhuna masala in a wide pan. - 16

How to use Indian curry paste in your recipes

For Indian dishes that require a base of onion garlic and tomato, you can easily sub in this paste. This homemade onion-tomato masala serves as the foundation for many Indian dishes. Use this curry base or frozen cubes in place of separately prepping onion, tomato, ginger, garlic, and spices for these dishes:

  • Coconut Chickpea Curry
  • Indian Vegetable Curry
  • Matar Paneer
  • Brinjal Bhaji
  • Chana Saag

Simply heat a little oil and add the cooked curry paste. Proceed with adding your vegetables, lentils or legumes.

Frozen cubes of indian red curry paste in a freezer safe zip lock bag. - 17

Storage

Refrigerator:

Onion tomato bhuna masala stores well in the fridge for 1 week.

Freezing:

Allow the masala to cool completely before portioning it into large ice cube trays. Once frozen, transfer the cubes to zip-lock bags for easy storage. Frozen masala can be added directly to recipes without thawing.

As always if you make this recipe, be sure to leave me a comment, rate this recipe and tag me on Instagram @jcookingodyssey or #jcookingodyssey. I love seeing all your photos of my recipe recreations!

Don’t forget to follow me on social media using the buttons below – I can’t wait to see you all there!

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Indian curry paste in a bowl. - 18

Indian Curry Paste (Onion Tomato Bhuna Masala)

Equipment

  • Vegetable Chopper
  • pan or kadai

Ingredients

  • 5 large onion finely chopped (roughly 250 grams each)
  • 4 large tomatoes blended or crushed (roughly 100-120 grams each)
  • 10 tablespoon oil
  • 75 grams ginger chopped or paste
  • 18-20 cloves garlic chopped
  • 2 tablespoon red chilli powder
  • 1 tablespoon turmeric
  • 2 tablespoon cumin coriander powder
  • 1 teaspoon garam masala
  • 1 teaspoon salt

Instructions

  • Heat oil in a pan over medium heat.
  • Add the onions, ginger and garlic and sauté until the mixture reduces and become a light brown. This can take 5-10 minutes.
  • Stir in blended tomatoes and spices. Cook until you notice oil separating from the mixture. This is key, it can take 15-20 minutes.
  • Use directly in your favourite recipe or allow to cool and store for later.

Video

Notes

Nutrition

PLEASE NOTE: Nutritional values are estimated by a computer and may vary based on ingredients and portion sizes. For personalised dietary advice, please consult a qualified healthcare professional.