pumpkin soup in a bowl with cut fresh pumpkin and a spoon on red napkin

Thai Pumpkin Soup with Hemp

Bowl of pumpkin soup with pumpkin pieces, spoon and red napkin

This delicious recipe for a Thai pumpkin soup is from nutritionalist Michelle Yandle who creates recipes for the Hemp Farm here in NZ.

“Vegetable soups are delicious this time of year but they don’t seem to keep me going for very long. By adding hemp hearts and hemp seed oil to this Thai Pumpkin Soup, I get the added benefits of good fats and proteins to keep me full for longer.”

Thai Pumpkin Soup with Hemp

2 Tbsp coconut oil, melted

2 tsp curry powder

1 butternut pumpkin, peeled seeded and cut into small pieces

1 large red onion cut into eights

1 Tbsp fresh grated ginger

3 cups vegetable broth

1 can coconut milk

¼ cup hemp hearts (or hemp flakes)

1 tsp chilli flakes

To garnish

3 Tbsp fresh chopped coriander leaves or Italian parsley

Vegan Sour Cream

Kiwi Hemp Seed Oil


Heat oven to 200° C. Mix coconut oil and curry in a large bowl. Add pumpkin and onions and toss to coat. Spread vegetables onto a roasting pan. Bake for 25 minutes, until vegetables are golden brown, stirring occasionally.

Next add the roasted vegetables, ginger, broth, hemp seeds/flakes, chilli flakes (if using) and coconut milk in a large saucepan over medium-high heat. Bring mixture to a boil. Reduce heat to low and cook for 10 minutes.

Spoon the vegetable soup mixture into a food processor, or blender. Cover and blend until smooth (alternatively you can use a stick blender to puree) Pour mixture into bowls. Season to taste. Garnish with sour cream, coriander and a drizzle of hemp seed oil.

Michelle Yandle

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