Pumpkin Coconut Soup

Pumpkin Coconut Soup


  • 1 T. Olive Oil
  • 1 small onion, finely chopped
  • 2 medium Golden Delicious apples, peeled, cored, finely chopped
  • 1 12 oz bag cauliflower
  • 2 tablespoons whole wheat flour
  • 1 teaspoon cumin
  • 2 T. curry powder
  • 1/8 teaspoon chili powder
  • 3 cups low-sodium chicken broth
  • 2 15-oz. cans pumpkin
  • 1/2 c. light unsweetened coconut milk
  • 12 oz unsweetened no sugar added coconut water
  • 2 cups cottage cheese if you want to add more protein or creaminess (OPTIONAL)
  • 1-2 T. brown sugar or stevia until desired sweetness (OPTIONAL)
  • Salt and pepper
  • Plain 0% greek yogurt, for serving, optional


  • Add onion, apples and cauliflower and sauté until tender and golden, about 8 minutes.
  • Sprinkle flour, cumin and curry and chili powders over onion mixture and stir for 1 minute (mixture will be dry).
  • Gradually whisk in broth and cook until mixture begins to thicken.
  • Whisk in pumpkin and coconut milk.
  • Season with salt, pepper and sugar.
  • Bring to a low boil and cook for 5 minutes, stirring often.
  • Reduce heat and simmer for 10 minutes.
  • Remove from heat and let cool slightly.


Serve hot, topped with greek yogurt, if desired, and sprinkled with toasted pumpkin seeds.

This is OPTIONAL! I like my soup chunky but if you like a creamy consistency you can pour soup into blender and blend until smooth.