Well-Seasoned: Spiced pumpkin and coconut soup

Well-Seasoned: Spiced pumpkin and coconut soup

Happy (very belated) Halloween and happy Pumpkin Season! This is the second recipe in the series Well-Seasoned with @mummylentil, a series of recipes with a focus on seasonal eating as a way to keep meals cheap and reduce the impact on the environment.

This week Mummy Lentil is serving up a warming, spiced Pumpkin soup with creamy coconut milk and a dash of zesty lime and fresh coriander. They used their leftover Halloween pumpkin (chopped up on 1st November and frozen until ready to use!) but you could use carrots, sweet potato, or butternut squash – whatever takes your fancy! Reduce your food waste even further and make your own vegetable stock by collecting vegetable scraps, storing them in the freezer until ready to boil down into a stock. 

Well-Seasoned: Spiced pumpkin and coconut soup
Candid Orange


  • 1 tbsp vegetable oil
  • 1 large white onion (roughly chopped)
  • 4 garlic cloves (finely chopped)
  • 1.5 inch piece of ginger (peeled and finely chopped)
  • A handful fresh coriander (stalks finely chopped, leaves left whole)
  • 1 fresh red chilli (deseeded and finely chopped)
  • 1 ½ tsps 5-spice powder
  • 1 tbsp miso paste
  • 600g pumpkin (cut into 2cm pieces)
  • 500ml vegetable stock
  • 400g coconut milk
  • 3 spring onions (diagonally sliced)
  • ½ tbsp sesame oil
  • Salt & pepper (to taste)
  • 1 lime (juiced)


  1. Heat the vegetable oil in a large pan and then start sautéing the onion. 
  2. After a couple of minutes, once the onion has started to colour slightly, add the garlic, ginger, coriander stalks, fresh chilli, 5-spice powder and miso paste. Stir until it forms a paste and turn the heat down low.
  3. Add the pumpkin to the pan and stir to coat in the spice paste.
  4. Cook for a couple of minutes before pouring in the stock and bringing the soup to a boil. Turn down the heat and leave the soup to simmer for 45 minutes, until the pumpkin is completely soft.
  5. Pour in the tin of coconut milk, stir to combine and leave to simmer for another 10-15 minutes.
  6. Combine the spring onions, coriander leaves, lime juice and some salt and pepper with the sesame oil in a small bowl and put to one side.
  7. Once the soup is cooked, take off the heat and blend until smooth. 
  8. Season with salt to taste.
  9. Garnish with a spoon of the spring onion drizzle and serve with warm bread.

Check out Mummy Lentil’s previous installment of Well-Seasoned, where they divulge their recipe for charred corn-on-the-cob salad with harissa dressing.

Illustration courtesy of Ella Bracey