A classic winter favourite, packed full of antioxidants and healthy fats.

Watch the recipe video here.

A word from Chef Craig: This pumpkin and coconut soup is light and fragrant, it doesn’t have to be a “winter warmer” it’s great anytime you have access to pumpkins.

A word from the Whole Food Dietitian, Caryn: Pumpkin and coconut soup – what a great combination of nutrients for a meal. Pumpkin supplies a rich source of the antioxidant, Vitamin A, as well as the disease fighting phytochemicals lutein, xanthin, and carotenes. Coconut comes in to provide the satiating and delicious heathy fat. Take the cold weather opportunity to make this dish and enjoy the nutritional punch it gives.

A word from the Fat Professor, Grant: This is a delicious soup to have. The coconut cream adds a good dose of fat and the recipe makes a large amount so there’s plenty for lunch the next day.

Prep time: 15 minutes, 15 minutes standing time

Cooking time: 30 minutes

Serves: 6-8

Carb count: 12.9g (medium-sized bowl)


  • 1 large Pumpkin peeled and diced
  • 1 Tbsp (15g) Coconut oil (can substitute for olive oil or butter)
  • 2 Onions, chopped
  • 2 Garlic cloves
  • 4 cups (1L) Water
  • 1½  cups (375ml) Coconut cream or milk
  • Salt and pepper
  • 1 Chilli, halved
  • 1 Tbsp (15ml) Coconut cream for garnishing
  • Desiccated Coconut to garnish


Add your coconut oil to the hot pot and slowly cook the onion, then after 5 minutes add in the pumpkin and garlic.

Continue to cook for 5 minutes, then add in the remaining ingredients and allow to simmer for about 45 minutes.

Let the soup cool for 10 minutes or so before puréeing to a smooth consistency.

Garnish with a swirl of coconut cream and sprinkling of desiccated coconut on top to serve.

Join the discussion One Comment

  • Terri says:

    Thanks for the yummy recipe. I make this in my Thermomix. I leave the pumpkin skin, on adds fibre, less work and it is completely blitzed by the processor and still tastes great.

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