This fall-flavored soup tastes lush and creamy, but has no heavy cream whatsoever. Want to make it in your Instant Pot? Click here for the recipe.

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Credit: Jennifer Causey

Recipe Summary test

15 mins
7 hrs 15 mins
Serves 4 (serving size: 1 1/2 cups soup and 1 tbsp. pumpkin seeds)


Ingredient Checklist


Instructions Checklist
  • Combine pumpkin, broth, apple, shallots, ginger, garlic, curry powder, salt, and red pepper in a 5- to 6-quart slow cooker. Cover and cook on low until vegetables are very tender, about 7 hours. Stir in 1 cup coconut milk and lime juice.

  • Place half of pumpkin mixture in a blender; remove center piece of lid to allow steam to escape. Secure lid on blender. Place a clean towel over opening in blender lid to avoid splatters; process until smooth. Place soup in a medium bowl. Repeat with remaining pumpkin mixture.

  • Divide soup evenly among 4 bowls. Swirl 1 teaspoon coconut milk into each serving; garnish with pepitas and additional red pepper.

Nutrition Facts

201 calories; fat 7g; saturated fat 4g; protein 5g; carbohydrates 34g; fiber 6g; sugars 13g; sodium 658mg.