Recipe for Health: Turkey Pumpkin Curry Soup

As the weather cools and pumpkin takes over the season’s menus, this Turkey Pumpkin Curry Soup in spired by Jar of Lemons, delivers everything you want in a fall meal – warmth, comfort, and a burst of nourishing flavor. Combining lean ground turkey, creamy pumpkin purée, and fragrant curry spices, this dish is as satisfying as it is wholesome. It’s a perfect way to use up leftover turkey or add a twist to your weekly meal prep.

Why You’ll Love It

• High in protein and fiber: Ground turkey and pumpkin pair perfectly for a balanced, filling meal.
• Rich in vitamins: Pumpkin is loaded with vitamin A and antioxidants that support immune health.
• One-pot convenience: Great for busy weeknights or make-ahead lunches.
• Customizable: Use light or full-fat coconut milk, and adjust spice levels to your liking.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• ½ teaspoon ground cinnamon
• ½ teaspoon ground ginger
• 1 pound ground turkey (or shredded cooked turkey)
• 1 (15-ounce) can pumpkin purée
• 4 cups low-sodium chicken broth
• 1 (14-ounce) can coconut milk (light or regular)
• 1 tablespoon maple syrup (optional, for a hint of sweetness)
• Salt and pepper to taste
• Optional toppings: chopped cilantro, Greek yogurt or coconut cream, toasted pumpkin seeds

Instructions

1. Sauté the aromatics: Heat olive oil in a large pot over medium heat. Add the onion and cook until soft, about 3–4 minutes. Stir in garlic, curry powder, cinnamon, and ginger, cooking for 30 seconds until fragrant.
2. Add the turkey: Add ground turkey and cook until browned, breaking it apart with a spoon.
3. Combine the base: Stir in pumpkin purée, chicken broth, coconut milk, and maple syrup. Bring to a gentle simmer.
4. Simmer and season: Lower heat and simmer for 10–15 minutes, allowing the flavors to meld. Add salt and pepper to taste.
5. Serve: Ladle into bowls and top with your favorite garnishes — a swirl of yogurt, sprinkle of cilantro, or crunch of pumpkin seeds.

Nutrition at a Glance (per serving)

• Calories: ~320
• Protein: ~25 g
• Fiber: ~5 g
• Vitamin A: Over 100% of your daily value

This soup tastes even better the next day as the flavors deepen, making it an excellent choice for leftovers or meal prep. Pair it with a slice of whole-grain bread or a simple green salad for a complete, nutrient-packed dinner.

Recipe inspired by and adapted from Jar of Lemons, where healthy seasonal cooking meets everyday simplicity.