Creamy Red Pumpkin Coconut Soup with Herb Infusion

This pumpkin soup ticks all the boxes! Its rich, creamy and ultimately satisfying. The rosemary & thyme combine to create a unique flavor, which you may have never experienced before.


SERVES 2,  MAKES 1200 ml

Soup Base

• ½ kg red pumpkin, with peel
• 3 cups coconut milk
• 2 tablespoons fresh thyme or 2
teaspoons dry thyme
• 1 stem fresh rosemary or ½
teaspoon dry rosemary
• 1 tablespoon rock salt
• ½ small green chili, chopped


• 2 tablespoons pumpkin seeds
• ½ red bell pepper, cut into strips
• ¼ small coconut, cut into strips


Prepare coconut milk


1. Chop the pumpkin into chunks. Do not take the peel off. Add it to a steamer and let it steam for about 20 minutes, until soft.
2. Once the pumpkin has cooled, place it in a blender, along with the coconut milk, thyme, rosemary, salt and chili. Blend until smooth.
3. Pour the soup into bowls, add the toppings from above and serve.

Tip Do not re-heat the soup because we should never cook coconut or coconut milk on the stove.

Tip Make sure you add rosemary and thyme to this soup, since they carry all the flavor. In case fresh is not available, use their dried versions.

Benefits of this Recipe:

  1. Immune Support: Pumpkin is rich in beta-carotene, which converts to vitamin A, supporting immune function.
  2. Healthy Fats: Coconut milk provides medium-chain triglycerides (MCTs), promoting heart health and aiding in weight management.
  3. Antioxidant-Rich: Thyme and rosemary are loaded with antioxidants that help combat inflammation and protect against oxidative stress.
  4. Digestive Health: Pumpkin seeds are a good source of fiber, supporting digestive regularity and gut health.
  5. Nutrient Density: Red pumpkin is packed with vitamins, minerals, and antioxidants, contributing to overall health and vitality.
  6. Hydration: Coconut milk adds hydration and electrolytes, making this soup a refreshing option for hot weather or during fasting.
  7. Low-Calorie: With no added fats or oils, this soup is a low-calorie option suitable for weight-conscious individuals.
  8. Vegan-Friendly: Completely plant-based, this soup is suitable for vegans and vegetarians, offering a nutritious and satisfying meal option.
  9. Gluten-Free: Naturally gluten-free, this soup can be enjoyed by those with gluten sensitivities or celiac disease.
  10. Quick and Easy: With minimal ingredients and simple preparation steps, this soup is perfect for busy weeknights or as a quick meal option during Ramadan.

Nutritional Value per Serving (approximate):

  • Calories: 250
  • Total Fat: 20g
  • Saturated Fat: 15g
  • Cholesterol: 0mg
  • Sodium: 800mg
  • Total Carbohydrates: 15g
  • Dietary Fiber: 3g
  • Sugars: 5g
  • Protein: 5g

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