You’ll be a fool not to warm your cockles this autumn with this healthy pumpkin curry soup recipe.

This week I decided to get a little creative with a seasonal treat. Many people create pumpkin soup with double cream and whilst this ingredient can still be enjoyed as part of a Primal diet, I decided to experiment with coconut milk for extra health benefits.

Coconut milk comes from the white flesh of mature brown coconuts. These are also known as the fruit of the coconut tree. The milk itself has a thick consistency and a rich creamy texture. It’s a simple ingredient and can be used for many recipes/bakes. Many people believe that coconut water is much healthier than coconut milk but in contrast, coconut water is roughly 94% water and contains less healthy fats and fewer nutrients than coconut milk.

In a nutshell, coconut milk contains a good source of several vitamins and minerals. Roughly, one cup contains 57g healthy fats, 5g protein, 13g natural carbohydrates, 5g fibre, vitamin c, folate, iron, magnesium, potassium, copper, manganese and selenium.

Of course, pumpkin itself is another health boosting ingredient. And yes, whilst it does contain carbohydrates, they’re still natural carbohydrates and ones that our Primal ancestors would have consumed themselves. Therefore, they’re still pretty safe to eat – just perhaps not all day, every day!

If you didn’t know, then pumpkin is a type of winter squash that belongs to the Cucurbitaceae family. It’s native to North America and typically becomes popular around Halloween and Thanksgiving for our Primal friends overseas. Pumpkin is actually a fruit as it contains seeds. However, nutritionally, it’s more similar to a vegetable than it is a fruit. Besides its deliciously sweet taste, pumpkin has various health benefits.

Roughly, one cup of cooked pumpkin contains 50 calories, 0.2g fat, 2g protein, 12g carbohydrates and 3g fibre. It also contains vitamin A, vitamin C, copper, manganese, vitamin B2, vitamin E and iron. It’s particularly low in calories as it contains 94% water.

This recipe was inspired by one of my favourite foods, curry. Thanks to the deliciousness of the pumpkin and the cream of the coconut milk, all the flavours work amazingly well together and the hint of curry powder is far from overpowering. If you’re a big fan of curry (don’t worry it’s not spicy), then this will not disappoint.

You can either make this curry on the spot or make it in advance and allow the flavours to soak overnight. I much prefer option two but cooking it in the evening and serving up straight away is just as fine. Just make sure you allow it to simmer under a lid!

As for the coconut milk, I always suggest going for the full-fat version. It’s more natural, less likely to contain added (and unnecessary) ingredients and we always want to ensure that we’re getting the coconut milk’s full benefits.

Nowadays, for convenience, you can find natural canned pumpkin in your local supermarket. However, if you’ve got time on your hands then try making your own pumpkin puree by roasting the pumpkin, spooning out its flesh and whizzing it together in a food processor until you've created a puree. You’ll need one large pumpkin for that.

Healthy Pumpkin Soup Recipe

Serves 6-8

Preparation time: 10 minutes

Cooking time: 30 minutes


  • 2 tbsp coconut oil
  • 2x 400ml canned pumpkin puree
  • 2 x 400ml canned full-fat coconut milk
  • 1 cup vegetable stock (more if you prefer a less thick soup)
  • 1 onion diced
  • 6 garlic cloves crushed
  • 2 tsp medium curry powder (or more if you desire)
  • ½ tsp white pepper
  • 1/2 oregano 
  • ½ tsp thyme
  • 6 organic bacon medallions (cooked and cut into chunks)
  • 1 pomegranate to serve (optional)
  • Pumpkin seeds to serve (optional)
  • Salt and pepper to taste


  • Begin by heating a saucepan with coconut oil and adding the onion and garlic. Fry for 10 minutes on medium heat (or until the onion turns soft).
  • Add the pumpkin, bacon and spices and stir and cook for another 5 minutes. Add the coconut milk first and if the soup is a little too thick for your liking, then add the vegetable stock (mixed with water) and stir once again.
  • On low heat, leave the soup to simmer for 20 minutes. Once you’re ready to serve, add salt and pepper to taste and serve with a tablespoon of pomegranate and pumpkin seeds.

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