Dairy-Free, Entrée, Gluten-Free, Meal Prep, One Pot Dish, Soup, Vegan, Vegetarian

Craving Some Curry Pumpkin Soup


Happy meatless Monday! Here’s a fun “pumpkin” recipe that you’d never know there’s pumpkin in it: Curry Pumpkin Soup with Swiss Chard. Pumpkin purée is a great way to naturally thicken a soup, make it heartier and add a bit more nutrients to it. I’m a curry fan Red Swiss chard was on sale at Whole Foods and it just looked too pretty not to add. I only had less than a cup of arborio rice, which is normally used for risotto (from vegetable risotto), and I tossed it in; it makes the soup much thicker than traditional rice. Overall, this is quite filling and bursting with flavor. It’s one of those fun dump, stir and simmer recipes that’s easy to meal prep and enjoy during the week.

Ingredients (serves 6).

  • 2 t light olive oil
  • 1 t minced garlic
  • 1/3 onion, diced
  • 3 medium carrots, peeled and chopped
  • 1 small zucchini, quartered
  • 2/3 medium sweet potato, chopped
  • 4 c vegetable broth
  • 2-3 c water
  • 1 can (14 oz) diced tomatoes, no salt added
  • 3/4 c arborio rice, uncooked
  • 1-2 T curry powder (adjust to taste)
  • 1/2 t paprika
  • 1/4 t cayenne pepper (optional or add to taste)
  • 1/4 t salt
  • 1¼ c canned pure pumpkin purée
  • 4 c red Swiss chard, leaves and stems finely chopped


  1. In a large soup pot over medium heat, add oil and onions. Once sizzling, add garlic, carrots, zucchini and sweet potato.
  2. When veggies are just tender, add remaining broth and  2 c water along with potato, zucchini and tomatoes (undrained — and diced kale spines if using). Bring soup to a boil.
  3. Stir in tomatoes, rice, and spices. Reduce to a simmer and cover for 20-25 min, stirring occasionally.
  4. Once rice is cooked, stir in pumpkin purée to thicken soup. Mix in Swiss chard leaves. Season to taste. Remove from heat once Swiss chard is wilted.
    • You may want to add an additional 1 c of water here if you want a thinner consistency. The soup will thicken even more as it cools.
  5. Dish up 2 generous cups per bowl. Serve with whole wheat bread and/or nonfat Greek yogurt for a creamy addition and a way to cut any spice (both optional).
  6. Enjoy!

Nutrition for 2 c without add-ins (bread and/or yogurt).
215 calories  •  2.6 g fat (11%)  •  43.4 g carbs (81%)  •  4.4 g protein (8%)  •  4.2 g fiber  •  12.5 g sugar
* These are estimates based off specific products I used and how I entered ingredients in a fitness tracker. This is completely subjective and used to give a rough nutritional estimate.



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