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Caribbean Pumpkin Soup

Caribbean Pumpkin Soup is warm and comforting like a hug from your mama!
Prep Time20 mins
Cook Time45 mins
Total Time1 hr 5 mins
Course: Soup
Keyword: healthy, vegan, vegetarian
Servings: 6


  • 3 pounds pumpkin peeled, seeded, and cut into small cubes
  • 4 tablespoons coconut oil divided
  • salt and pepper
  • 1 medium white onion minced
  • 3 Scotch bonnet pepper stemmed, seeded, and minced
  • 4 cloves garlic minced
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon curry powder
  • 1 tablespoon coconut sugar
  • 4 cups chicken stock
  • 4 sprigs thyme
  • 1 lime leaf optional
  • 1 bay leaf
  • 14 ounces can full-fat coconut milk
  • 2 teaspoons fresh lime juice
  • 1/4 teaspoon freshly grated nutmeg
  • Kosher salt and freshly ground black pepper to taste
  • Coconut cream and toasted pepitas for garnish (optional)


  • Preheat oven to 400 degrees.
  • Toss pumpkin with 1 tablespoon coconut oil (melt if solidified), salt and pepper and place on roasting pan. Roast for 30 minutes, or until tender.
  • Meanwhile, heat 3 tablespoons coconut oil in a large saucepan over medium-high heat. Add onion and sauté until translucent and beginning to caramelize, about 8–10 minutes.
  • Add scotch bonnet, garlic, and ginger and cook until fragrant, about 1 minute.
  • Add curry powder and brown sugar, stirring until combined.
  • Add roasted pumpkin, stock, thyme, lime leaf, and bay leaf; bring to a boil, then reduce heat, cover, and simmer for 30 minutes, stirring occasionally.
  • Discard thyme, lime leaf, and bay leaf. Using immersion blender, purée soup until smooth (alternatively, purée in blender, working in batches and returning to pot once blended).
  • Add coconut milk, lime juice, nutmeg, salt, and pepper; simmer until slightly thickened, about 5 minutes.
  • Ladle soup into bowls; garnish with crème fraîche and toasted pepitas, if desired.