Turmeric Pumpkin Soup with Coconut and Lime

July 10, 2015


This incredibly wholesome and aromatic soup was a brain child of mine upon receiving a lovely care package of some of my mother’s home grown turmeric. Turmeric is so good for us, and even better at this time of year. It’s warming, anti-inflammatory and immune boosting properties make it perfect to sneak into your meals during the winter months. This weekend is suppose to be one of the coldest in five years and I promise this recipe is warming, immune boosting and definitely worth making when the cold strikes!

I must admit that I am not a massive pumpkin soup fan. I really need lots of other things going on really enjoy it, I find the sweetness, creaminess and richness of regular pumpkin soups to be a bit cloying at times. This soup is anything but: it’s made with a base of onion, garlic, chilli, coriander root, ginger and, of course, turmeric. It’s cooked with split red lentils for protein, making it more substantial. Blitzed up, this soup is finished with coconut cream, and lime juice to cut the sweetness. Topped with spring onions and more coriander, for good measure. I promise you this soup is both easy and weeknight friendly – this makes a generous sized pot so small households, this has got you two nights covered easy!

Recently I started having some doubts and getting a little down about what dishes I choose to blog in comparison to what is popular on instagram. After a bit of thought though, I’ve decided I can only cook the things I like eating. I think the ever popular smoothie bowls are kind of silly and boring. In the end, I love to cook things that are wholesome, interesting, sometimes challenging and that fit into my every day routine. Your feedback is always appreciated, and it seems from a little insta survey I did recently that people want quick recipes for wholesome savouries… This soup is definitely one of them. Thank you to my lovely readers for joining me on this foodie journey, I am having the best time when I’m cooking and sharing what I love with you. xx

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Turmeric Pumpkin Soup with Coconut and Lime

  • Servings: 6
  • Time: 35min
  • Print

You can substitute in turmeric powder here if you are unable to get root – use about 1 tsp. If you use an upright blender, be careful and be sure to leave room for steam to escape. This soup is a great make-ahead option and freezes well before the addition of coconut cream (add upon defrosting).

Serves 6.

Turmeric Pumpkin Soup with Coconut and Lime

250g | 1 large brown onion, peeled and roughly chopped
2 tbls | 40 ml coconut oil
3 garlic cloves, peeled and roughly chopped
15g | 3 cm piece of fresh turmeric root, thinly sliced
20g | thumb size piece of root ginger, thinly slices
70g | half bunch fresh coriander (cilantro), roots and stems washed well and roughly chopped, leaves reserved for garnishing.
1 tsp chilli flakes (+ more to taste)
1kg pumpkin, peeled and deseeded and cut into 2cm chunks
185g | 1 cup split red lentils, washed
1L | 4 cups good tasting vegetable stock
250ml | 1 cup full fat coconut cream (+ more to serve)
2 tbls | 40 ml of fresh lime juice (half a lime, + more to serve)
1 tsp sea salt (+ more to taste)

Coconut cream, fresh lime, thinly sliced spring onion and fresh coriander (cilantro) leaves to serve.

In a large sauce pan over high heat, cook the onion in the coconut oil till softened. Add the aromatics: garlic, turmeric, ginger, coriander stems/roots and chilli, and cook for a couple of minutes till fragrant. Add the pumpkin, lentils and stock, bring to boil and then cover and reduce to a simmer to cook for 20min, or till the pumpkin is soft and the lentils are disintegrating.

Once cooked, use a stick or upright blender to puree the soup. Return to stove and add the coconut cream and heat through, but do not boil. Just before serving add the lime juice and salt. Depending on the saltiness of the stock you used, you may need to be quite generous with the salt here. Taste, and trust your judgement. You really want to make the flavours pop, and pumpkin and lentils both need plenty of salt to give them flavour.

Serve with extra lime wedges, a drizzle of coconut cream, and top with spring onion and coriander.

This soup will keep refrigerated for up to 5 days, add extra water when reheating if soup thickens too much. If freezing, add coconut cream upon defrosting.

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  • Reply Sally Fagence July 10, 2015 at 7:23 am

    Can’t wait to try it Lib. Yes I know what you mean about pumpkin soup .. It’s been done to death… But this a new twist and oh so healthy!! A sprinkle of roasted or pan fried sunflower, sesame seeds and pumpkin seeds in Tamari makes a nice touch too.. Hey in going well with the competition .. Still got the most entries… I love it! Keep warm we are in the low 3s too

    • Reply Liberty July 10, 2015 at 7:37 am

      I was thinking that re: seeds! But didn’t have any pepitas on hand! I actually often make tamari sunflower seeds which mum showed me how to make, and she said she learnt them off you! :) they would be perfect here! I also love them on avocado on toast. So glad you’re doing well in the competition! What’s the Facebook page? So I can follow along :) xx

  • Reply gailbrownephotography July 10, 2015 at 7:35 am

    I just read it Your old mama gets a mention! love you Lib Dad and I are going out to Juna Rogers tonight at Sunspace! Freezing!! xx

    • Reply Liberty July 10, 2015 at 7:38 am

      You get a mention in the black rice pudding entry too! Xxx have fun! Hope they have some camp fires :)

  • Reply aspoonfulofnature July 10, 2015 at 9:33 am

    this soup is sooo beautiful!!! loove it :D


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  • Reply thaliaho October 14, 2015 at 5:23 pm

    This is one beautiful soup. Perfect for Fall.

    • Reply Liberty October 14, 2015 at 6:03 pm

      Thanks so much! I hope you enjoy it as much as I do :)

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  • Reply Nikki January 19, 2016 at 3:42 am

    If I’m looking to make this in a pinch, do you think canned pumpkin and powdered turmeric would be ok? It certainly wouldn’t be as tasty as the recipe above, but I’m thinking of trying!

    • Reply Liberty January 19, 2016 at 6:01 am

      Hi Nikki! Thanks for your comment. Re: turmeric you could definitely use powdered turmeric – about 1 teaspoon for this recipe, it’ll still taste great. Re: canned pumpkin – you could certainly give it a go! In Australia, canned pumpkin is not a common thing and I’ve never used it – so I’m not sure how it would taste. If possible opt for one that is close to 100% pumpkin and unsweetened. Nutritionally I would definitely recommend using fresh pumpkin, but powdered turmeric shouldn’t make too noticeable a difference. Hope that helps! Let me know if you make it :)

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  • Reply Jenna March 6, 2016 at 1:18 am

    I absolutely love this soup! What a great recipe for a cold night :-) I’ve been looking for turmeric recipes!

    • Reply Liberty March 6, 2016 at 7:26 am

      Thanks so much for your comment Jenna! Glad you enjoyed the recipe, it’s one of my favourites :)

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  • Reply joannassydney May 5, 2016 at 8:13 pm

    I made this tonight for my family and we all adored it! Thank you so much for the recipe x

    • Reply Liberty May 5, 2016 at 8:46 pm

      Oh thanks so much, Joanna! I made a batch this week too actually – so perfect for this time of year. So glad you and your family enjoyed it :) and thanks for the comment! xx Liberty

  • Reply Amberle May 13, 2016 at 12:05 pm

    This is probably one of the top three soups I’ve ever had. It is delicious!! I used powdered turmeric, canned pumpkin purée and coconut milk (not cream). My housemates devoured their bowls! :). Thanks for sharing this.

    • Reply Liberty May 13, 2016 at 12:36 pm

      So glad you enjoyed it! Thanks for your lovely comment :) x

    • Reply Patty June 25, 2016 at 4:39 pm

      Amberle, I am so glad you used canned pumpkin. How much of the canned pumpkin did you use for the recipe? Many thanks!

  • Reply Kelly August 12, 2016 at 8:49 am

    So yummy!! I used the 1 tsp ground turmeric suggested, and I also used 16oz pumpkin puree, since that’s what i had on hand. It is so good!!!!!!!!

    • Reply Liberty August 13, 2016 at 11:23 am

      So glad you liked it and had success with using pumpkin purée! Thanks for sharing :)

  • Reply Janet September 23, 2016 at 8:32 pm

    I can’t wait to try this. Finally something interesting, healthy, innovative and I imagine delicious! Thank you!

    • Reply Liberty September 24, 2016 at 7:35 pm

      Thanks Janet! Hope you enjoy it! X

  • Reply Becky November 9, 2016 at 1:36 am

    I made this soup yesterday and it is divine. It is a combination of many of mine and my husband’s favorite flavors. I didn’t have pumpkin but had a winter squash on hand and it tasted great. I think that is the only change I made. Thank you so much for sharing. I’m considering trying a wholefood/plant-based diet after being a “carnivore” for several years and I’m very grateful for your blog.

    • Reply Liberty November 9, 2016 at 6:20 am

      Hi Becky! Thanks so much for your feedback :) In Australia we actually lump all winter squash / butternut under the title “pumpkin” – so definitely fine to use it here! So glad you and your husband enjoyed it, and hope you find some other inspiration on my blog for including more plant-based meals :) thanks again! x

  • Reply April Corbin November 14, 2016 at 3:39 pm

    I can’t have lentils. No beans. I have food allergies. What would be a good substitute? Also the amount of pumpkin used, is the weight before or after removing the guts? Thanks.


    • Reply Liberty November 19, 2016 at 9:28 am

      Hi April? I would just leave out the lentils, I’m not sure of a vegetarian substitute that would work here – you could just use the pumpkin and reduce the amount of stock slightly. It’s 1kg before you remove the seeds. Hope you enjoy it!

  • Reply Meg Welch December 25, 2016 at 6:24 am

    Hello from Chicago, I made this soup all Fall. And I’m serving it as a side on Christmas. Translated from kgs to ounces, it’s 4 heaping cups canned pumpkin and 4 cups vegetable broth. For those of you close to a Trader Joe’s, they have canned coconut cream LOVE THIS SOUP!

  • Reply sophie May 16, 2017 at 4:19 pm

    Do you think i could roast the pumpkin before putting it in? in oliv eoil and salt xx

    • Reply Liberty May 16, 2017 at 4:28 pm

      Sure! It may affect the amount of salt you’ll need at the end and possibly the amount of stock. Using coconut oil rather than olive will better match the flavours, but up to you :) let me know how you go! Liberty

  • Reply Neetu July 19, 2017 at 9:49 pm

    Hi can i substitute butternut squash for pumpkin?

    • Reply Liberty July 20, 2017 at 6:57 am

      Definitely, here in Australia we call them butternut pumpkins, and use them interchangeably with other varieties. Due to butternut being quite dense, you may need to add a little extra stock or water at the end to reach desired soup consistency. Hope you enjoy the recipe :)

  • Reply Monika November 1, 2017 at 9:31 pm

    So being not such a good cook, I tried this recipe and because my pumpking was 1,2 kg, I used slightly more of the aromatics, resulting into soup being increadibly spicy and burning in one’s throat as hell, even after trying to mild it out with extra amount of coconut cream, which however made the pumpkin flavour fade away and spicies remain. Anyway, I will definitely try it again soon and I will be more careful with the ginger and tumeric :D This was my first visit here and despite my throat being on fire, definitely not the last one :)

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