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Keto Thai Pumpkin Soup – Keto ซุปฟักทองไทย | Keto Recipes | Vegan Keto Recipe

Welcome to keto meals and recipes dot com. Well, it’s that time of year again, the time for warm, comforting soups and, for many of us, it’s time to start enjoying pumpkin inspired recipes. And what is more seasonally appropriate than a nice big bowl of warm pumpkin soup? But today, rather than making a classic American version of the tasty pumpkin soup which by the way, I really love, instead, today I will be making a really flavorful, keto Thai pumpkin soup. I wanted to do something different, and this nutritious soup has the full comforting flavor of a really good, old-fashioned pumpkin soup, but it also has that complex flavor that Thai cuisine is famous for. The flavors are created with ingredients such as fresh ginger, Thai chilies, and many aromatic spices, coconut milk and many other ingredients as well. In my actual recipe, I’m using my homemade vegetable stock, but you can also use vegetable stock you buy in a store. As always, the link for the printable keto Thai pumpkin soup will be available in the description below. Now, the macronutrient ratio for the keto Thai pumpkin soup is 2.8 to 1 with 7.9 grams of total carbs, 1.2 grams of dietary fiber, resulting in 6.7 grams of net carbs per serving, which equals to 1 240 gram cup of soup. What I like about this keto pumpkin soup is how very easy it is to make. It actually took only 20 minutes to make. I’d also like to ask you to watch the entire video, because throughout the video I’ll be passing on some cooking tips, how to freeze any leftover pumpkin soup, and I will also pass on some suggestions of what to substitute pumpkin puree, if you don’t have it on hand. At the end of the recipe section of this video, I will also make a suggestion that will show you how to put an entire meal together using some of my other Thai recipes. Now, let’s get started and make the soup. Since we’re going to be making a soup, first place a soup pot on your stove top and set the element to medium low heat. Pour in the olive oil or, if you prefer, you can substitute the olive oil with avocado oil. When you notice that your oil is warm and just slightly simmering on the edges, toss in the diced onions and saute until the onions are starting to become translucent and look soft. By the way, that’s called sweating the onions and, doing it this way, it brings out the natural flavor of the onion and makes it less bitter. Just be careful: You don’t want to brown the onions, which creates a different flavor profile, and that’s not what you want for this particular soup. Next, add the tomato paste and stir and cook for about one minute. Cooking the tomato paste in this way brings out the natural sweetness of the tomatoes. Then toss in the whole Birdseye or Thai Chilies and give everything a quick stir. Then add the grated garlic and stir. Continue cooking for one more minute, add the grated ginger, stir and cook for another minute. Cooking each ingredient one at a time will create a much nicer, complex flavor. Now it’s time to add the coconut manna, which is also called coconut butter. Stir the coconut manna or butter to combine it with the rest of the ingredients. Add in your pumpkin puree, broth of your choice. By the way, if you’d like me to make a video to show you how to make homemade vegetable broth, just leave me a comment in the description below. Add your full fat coconut milk or cream. Add your water. Now add the seasoning: your salt and pepper, and also the lemon juice. If you can, please use freshly squeezed lemon juice because it’s always the most flavorful, and has the highest nutrient value and just stir to combine. Now that all your ingredients have been added to the pot, Increase the heat to medium and bring the liquid to a simmer, but not a boil. Continue cooking for five more minutes as the soup is lightly simmering. If you like pumpkin recipes, please watch to the end and the end cards will give you some more suggestions of recipes, that I’ve already posted, that have pumpkin as an ingredient. And now we’re done. This is all there is to the cooking process for this fragrant Thai pumpkin soup. There’s one more thing you have to do before serving the soup, and that’s to remove the whole chilies. You don’t need these chilies anymore. So just discard them. This is a wonderful soup served hot, but it’s also pretty good when it’s cold. So whichever way you like, enjoy! Now here’s some prep ahead suggestions. If you’d like to freeze this soup, let the soup first cool down in the pot, then ladle about one liter, which is just slightly less than one full quart, into a glass, freezer safe container or mason jar. Alternatively, you could use freezer bags. Once your soup is at room temperature, if you’re using freezer bags, fill the bags, zip them up and then put them flat on a cookie sheet, into your freezer until they’re frozen. Using the cookie sheet method and freezing them in flat layers makes it much more convenient to store in your freezer. As I mentioned earlier, if you don’t have pumpkin puree, a very good substitute for pumpkin is roasted butternut squash or acorn squash. And, all you have to do is take either of these kinds of squashes, cut them in half, scoop out the seeds and the stringy bits, place the squash halves cut side down on the parchment lined cookie sheet, and bake them in a preheated oven set to 370 degrees Fahrenheit, or about 190 degrees Celsius. And, bake for about 15 to 30 minutes or until the squash is soft and you can poke it easily through the skin with a fork. Your actual baking time will depend on what kind of squash you’re using and how big your squash is. So adjust accordingly. And when the squash is fully baked, then just scoop out the flesh and puree, and then use it in the soup. Now here’s my meal suggestion: if you want to take the soup and include it in a full recipe When I make this soup, I sometimes want to make a complete Thai meal, at which point I like to serve it with my Thai green salad and, in my video, I show you two different ways to make this salad. And, by the way, this salad keeps extremely well in the fridge for several days, and the taste just keeps getting better and better. So make extra. And, I also like to make my nutty avocado spread and then I use my flaxseed wraps and make a roll. Which makes it a very tasty and filling meal. But, if you don’t want to use these entrees, you can use whatever entrees you prefer and whatever sides you like. For those of you who may be new to my channel or have not done so already, please subscribe, turn on your notification bell, like, leave a comment, and share this recipe with someone you know. I greatly appreciate everyone who takes the time to watch my videos and sticks around to the end! So thank you. And if you find my videos useful, please consider supporting this channel with a coffee donation. A link for donations to either my Kofi link or PayPal is available in the description below. Please come back, and see you next time!

Randall Smitham



  1. Ketogenic Kim Posted on October 18, 2019 at 1:48 am

    I have never eaten pumpkin soup. I've just never made it, but I think I'd love to make this 😊😊😊

  2. A Colley Posted on October 18, 2019 at 3:33 am

    This looks delicious. Your voice sounds really nice in this video. Pumpkin adds a lot of potassium to our diet

  3. Holly Lisa Posted on October 18, 2019 at 5:44 am

    I've made my own version of this (with butternut squash) because I love anything with ginger and coconut milk. I'm going to try yours. Great for fall

  4. Hax Tsu Posted on October 18, 2019 at 6:33 am

    I never really liked pumpkin soup, but I knew for a fact that every recipe that I have tried from you has been nothing but amazing, and this recipe has been one of them. I truly loved this soup and i'll be making it again tomorrow. Thank you for the recipe!

  5. Geliduss Posted on October 18, 2019 at 10:14 am

    Looks absolutely amazing! Love simple yet delicious recipes like this when I'm busy and don't have a lot of time to cook, but still want to eat healthily. Thanks for another great recipe!

  6. Denise Galiano Posted on October 18, 2019 at 10:26 am

    I'd love a vegetable broth recipe for sure..

  7. HC Draconis Posted on October 18, 2019 at 2:20 pm

    A 45 second GIF with text is better than 8 minutes of bafflegab.

  8. brunalop2000 Posted on October 18, 2019 at 2:54 pm

    Can we eat pumpkin in keto ?
    I thought we couldn’t .
    Thanks for the recipe anyway .

  9. Asrinus Subha Posted on October 18, 2019 at 8:25 pm

    Yum 🤤 Looks delicious!

  10. Thu Trà Nguyễn Posted on October 18, 2019 at 10:32 pm

    Great recipe as usual! I am always a great fan of pumpkin soup so really glad you make your own version of it, will definitely have to try this soon.

  11. belizeguy Posted on October 18, 2019 at 10:32 pm

    Oh Boy, this looks yummy! Still not there yet for cooler weather to really enjoy this. I will be READY for it!! Thanks I can't wait to try.