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Giving is always in season. Make someone's day
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Curried Pumpkin & Apple Soup

On a chilly autumn day this curried pumpkin and apple soup recipe is the perfect tummy warmer.

Pumpkin and apple are such a wonderful flavour combination. Brought together in this delightfully creamy autumn soup and spiced with warming curry, the flavours truly shine.

If you're looking for a great lunch option during Thanksgiving celebrations, look no further. With fresh apples and pumpkin in season, it's the best time to use them in your recipes.

This soup is dairy-free and vegan for those who have dietary restrictions; however, the dairy-free ingredients can be swapped out for dairy-based.

Note: When buying the pumpkin purée, ensure it is not pumpkin pie filling. The two are not the same or interchangeable.



(Makes 4 servings)

  • 2 tablespoons plant-based butter

  • 1 small sweet onion, finely diced

  • 1 large Honeycrisp apple, peeled and diced

  • 2 cloves garlic, minced

  • 1 tablespoon curry powder

  • 3 cups real pumpkin purée (not pumpkin pie filling)

  • 2 cups vegetable stock

  • 1 cup pure apple juice

  • 1 cup unsweetened coconut milk (try to reserve some for decorating - optional)

  • 1 tablespoon pure maple syrup

  • 1 teaspoon sea salt

  • 1/4 teaspoon ground white pepper



In a large pot over medium-high heat, melt the butter. When the butter begins to bubble, add the onion and sauté for 3 to 4 minutes. Add the diced apple and continue sautéing until he apple starts to soften. Add the garlic and sauté for an additional minute. Add the curry powder and mix well. Continue sautéing until the apple is completely tender.

Add the pumpkin purée, vegetable stock, apple juice, and maple syrup. Mix well and cover to simmer for 30 to 40 minutes.

Using an emersion blender, blend the soup in the pot until it is smooth. Alternately, the soup can be carefully transferred to a blender and blended until smooth then returned to the pot.

Add half of the coconut milk and stir to combine. If the soup is not thin enough to your liking, add another 1/4 to 1/2 can of the coconut milk and stir again. Allow the soup to return to a light simmer then remove from heat.

Serve while hot. Optional: Decorate with leftover coconut milk swirls, pepitas, or apple slices.


Nutritional Information Per Serving:

total calories = 203 | total fat = 4.67g | saturated fat = 2.44g | cholesterol = 0mg | sodium = 686.8mg | net carbohydrates = 31.05g | dietary fibre = 8.98g | sugars = 24.63g | protein = 4.51g

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