The BEST Keto Dairy-Free Pumpkin Curry Soup

 

 

This is the BEST Keto Dairy-Free Pumpkin Curry Soup recipe!  This perfectly creamy pumpkin soup is combined with a touch of curry and done and ready for eating in less than 30 minutes...What more could one want from a soup?!! And to top it off, low in carbs, gluten-free as well as dairy-free?  Pinch me please!!!

Tis the season for pumpkin!!

I will be honest, I have many pumpkin recipes on my blog, such as my  Keto Pumpkin Spiced Latte , my  Keto Pumpkin Cream Cheese Crumb Cake as well as my One-Bowl Pumpkin Gingerbread.— none of them, however, are savory.  

So when my sister was lamenting about losing her favourite pumpkin soup recipe, I new I had to come to her rescue!

I can always use an excuse to make something new out of pumpkin and why not combine pumpkin with curry?

I love curry — don’t you??  Only thing better than the way it tastes, is the way it smells!

 

 

What ingredients do you need to make this Keto Dairy-Free Pumpkin Curry Soup?

• mushrooms
• onion
• dairy-free butter (or olive oil or palm oil)
• curry powder
• vegetable broth
• canned pumpkin
• coconut milk, full-fat
• sweetener
• salt, black pepper and nutmeg

 

What if I don't like mushrooms?

You can omit the mushrooms but the soup will not be as thick.

If you want to have a thicker soup without including mushrooms, you could add a bag of riced cauliflower instead.  Once you puree the cauliflower, you will not be able to taste it as cauliflower will pick up the curry taste.

 

 

Why did I make this Keto Pumpkin Curry Soup Dairy-Free?

With over 65% of the American population having a sensitivity to dairy, I figured that these poor people needed to be able to taste a soup that is by far a delicious soup.

By swapping out the dairy products with coconut milk  all the dairy-free people of the world get to have a Pumpkin Curry Soup that is as creamy and delicious as any dairy-packed soup!

 

What if I don't want to make this soup dairy-free?

If you don't have a dairy issue and if you can't easily find coconut milk, you can easily replace the coconut milk with either heavy cream or any other type of milk product.

I have not tried almond milk but I would think you could use it instead as well.  However, since Almond Milk is low in fat, the soup may be a little more watery.

 

 

What type of coconut milk should I use in this Keto Dairy-free Pumpkin Curry Soup recipe?

According to the Kitchn, Coconut milk has the liquid consistency of cow's milk and is made from simmering one part shredded coconut in one part water. Coconut cream is much thicker and richer. It is made from simmering four parts shredded coconut in one part water.

Where it gets confusing is that the cream that rises to the top of coconut milk can be considered coconut cream as well.

Coconut cream is typically thicker and richer, with a paste-like consistency and a mild non-sweet taste.

There are also cream of coconut products on the market, which are sweetened coconut creams.

Are you confused yet?

For this recipe, we are using a full-fat can of coconut milk.  I use Thai Organic Coconut Milk that I found at Costco on sale!  

The easiest way to tell different types of canned coconut is to look at the nutritional label.  The Coconut Milk I used has 120 calories per ⅓ cup and 12 g of fat.

If you want to lighten the soup, you can try "light" coconut milk which has only 50 calories and 5 g of fat.  Light coconut milk is simply made by watering down the full-fat version.

 

 

What type of sweetener can you use in this Keto Dairy-free Pumpkin Curry Soup recipe?

Any type of sweetener will work in this recipe. 

Here are some suggestions to suit different dietary needs:

• Whole30 use date paste

• Paleo use honey, maple syrup or coconut sugar

• Keto and Low Carb use allulose, erythritol or monk fruit

• Vegan use maple syrup

 

How do you make this Keto Dairy-Free Pumpkin Curry Soup?

• In a large sauté pan, sauté the mushrooms and onion in the melted butter until tender
• Stir in the curry powder 
• Add in the broth and bring the mixture to a boil
• Cook, while stirring for an additional 2 minutes
• Add in the pumpkin, coconut milk, sweetener, salt, pepper and nutmeg. 
• Heat for an additional 5 minutes.
• Divide mixture evenly between bowls and sprinkle with pumpkin seeds

 

 

How do I make this soup extra thick?

I like my soups REALLY thick and so if you are like me, all you have to do is use a immersion blender and puree some of the mushrooms.

If you don't have an immersion blender, you can simply take half of the soup and place it in a high speed blender and blend it on high for about 30 seconds.  Pour the soup back into the pot and stir to blend everything together.

 

How long does this Keto Dairy-free Pumpkin Curry Soup last?

You can easily store this soup in the refrigerator for up to 5 days.

You could also try freezing the soup in individual containers.  Let the containers thaw out at room temperature before heating.  If the soup has somehow separated, simply place it in a blender and blend for about 30 seconds.

 

 

Tips, Tricks and Substitutions:

• instead of coconut milk, feel free to add any other type of milk or milk product
• you could also add some leftover rotisserie chicken for an extra hearty soup
• don't allow the coconut milk (or any milk product or milk substitutes) to boil as they may curdle
• for a thicker soup, puree half of the soup with a high-speed blender or immersion blender
• if you don't like mushrooms, you can replace them with riced cauliflower or try almond butter or peanut butter (only add 1-2 tbsp. of almond or peanut butter and add more depending on taste)
• I always go light when I make soup as it is very easy to add additional salt and pepper
• Any type of broth will work in this recipe

 

If you like this Keto Dairy-Free Pumpkin Curry Soup recipe, you may also enjoy:

 

 

Whole30 Leftover Ham Bone Soup

 

 

Easy Whole30 Acorn Squash Soup

 

 

Whole30 Instant Pot French Onion Soup

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