Low Carb Pumpkin Coconut Soup


Pumpkin season is upon us, and there’s no shame in indulging in this important medium-carb autumn ingredient. Garlic, ginger and coconut milk push this pumpkin coconut soup in a mildly exotic direction, and a pinch of clove pulls it back towards familiar holiday flavors. This recipe yields 4 generous portions, but you could stretch it into 6-8 smaller, richer, and less carb-heavy appetizer portions by adding in heavy cream or coconut oil.

(4 votes, average: 3.75 out of 5)
Low Carb Pumpkin Coconut Soup


  • 2 tbsp butter
  • 3 cloves garlic
  • 2” knob ginger
  • 1 can 100% pumpkin puree
  • 1 can coconut milk
  • 1 tsp salt
  • pinch of ground clove
  • roasted pumpkin seeds
  • cilantro


  1. Peel ginger and garlic. Use a mortar, zester or press to smash or puree ginger & garlic into a paste.
  2. Melt the butter in a saucepan over medium-low heat. Add ginger and garlic.
  3. Sweat until fragrant, about 5 minutes.
  4. Add pumpkin and coconut milk to the pan. Add a pinch of ground clove. Increase heat to medium.
  5. Let simmer for 5 minutes.
  6. Taste and add salt as desired.
  7. Portion and garnish with roasted pumpkin seeds and cilantro leaves.

Yield: 4

Food energy: 262 kcal

Total fat: 22.9g

Carbohydrate: 11.8g

Protein per serving: 3.6g

Total dietary fiber: 3.2g


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