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 finely chopped (reserve finely chopped stems if you want to add to Step 2! — optional)


  1. In a large soup pot over medium heat, add oil and onions. Once sizzling, add garlic, carrots, zucchini and sweet potato.
    • You may need to add small amount of broth in this step to prevent the veggies from sticking as they brown.
  2. When veggies are just tender, add broth and  2 c water along with potato, zucchini and tomatoes (undrained — and diced Swiss chard stems/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.



2 thoughts on “Craving Some Curry Pumpkin Soup”

  1. Hi there, I found recipe while searching for what to do with chard and pumpkin. I’ve cut up all the veggies and then read the direction, but the directions seems to be missing something. Are these the correct directions? The same ingredients are in step 1 and 2, and it says “remaining broth,” but what was the rest of the broth used for? And it mentioned kale spines, which are not in the ingredient list.


    1. Hi there, thanks for catching that and so glad you’re trying a recipe! Since you’re using Swiss chard, I meant Swiss chard spines or the stems; some people like to just use the leafy part or “despine” the Swiss chard like kale, but I like to save the stems and chop them up. Plus, you’re not wasting the stems, they’re just like celery. I fixed that and step 1, which should read that you may add small amount of broth to prevent veggies from sitcking to the pan while they brown. Both are fixed. Please let me know if you have any questions and I hope you enjoy!


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