Pumpkin Soup with Turmeric & Ginger
A good friend once said “soup is like a hug you can eat” – I could not agree more and I am thrilled it is soup season again! The trick with soup, is making sure it has enough protein and healthy fat to keep me satiated until my next meal. I like to “soup up” my pumpkin soup with loads of nutrients that help my immune system battle all the ills and chills going around.
I start by using organic bone broth (see my Instagram story for a quick lesson) not only because it is delicious but it contains easily absorbable minerals and proteins as well as a good dose of collagen for gut healing. Most of our immune system is located in our gut wall, so you can see how important it is to keep our gut healthy to avoid illness. By eating nourishing food, especially during cold and flu season we can keep our immune system in top shape.
Add in anti-inflammatory herbs like fresh turmeric and ginger and this “food is medicine” thing is really no joke – this soup is a bowl of healing goodness! Pumpkin is packed with fibre and vitamins and is very inexpensive when in season. which is why this soup is a budget friendly winter staple. Make a batch and freeze some for a quick meal or a grab and go lunch.
Finally, I’ve boosted my pumpkin soup with healthy fat from coconut which is high in lauric acid. Lauric acid is converted by our body into monolaurin, a compound which acts like an antiviral, antimicrobial, antiprotozoal and antifungal. Yea, it’s kind of amazing what coconut oil can do!
If you are doing a Whole30, this soup is especially good with a couple of diced cooked sausages added before serving. I use the delicious and compliant Roasted Chicken Sausages from L’authentique (see my Fridge and Panty list for sources.)
- ½ crown pumpkin or whole butternut squash
- 2 Tablespoons coconut oil
- Thumb size piece of ginger peeled and cut into small pieces.
- I cup fresh coriander leaves and stalks (seperated)
- 1 whole red or green chili seeded and chopped
- 2 clove garlic peeled and sliced
- 1 large onion roughly chopped
- 1 thumb size piece of fresh turmeric root peeled and chopped or ½ tsp ground turmeric powder
- ½ tablespoon ground cumin
- ½ tablespoon ground coriander
- ½ teaspoon ground black pepper
- 1 teaspoon himalayan salt
- 500ml chicken bone broth or water
- 500ml water
- 1 Cup coconut cream
- Optional: Cooked L’Authentique Sausages sliced
- Preheat oven to 180 and prepare a large baking sheet with baking paper
- Peel and cube pumpkin into 4cm chunks and add to the baking tray. Take 1 Tablespoon of coconut oil and rub pumpkin all over with the oil (don’t worry it is really good for your skin). Roast pumpkin in oven for 25 minutes or until lightly brown and caramelized. Remove from oven and set aside.
- In a large soup pot, melt remaining Tablespoon of coconut oil and add in the aromatics: chopped onion, garlic, ginger, chilli, and coriander stalks. Gently fry these together over low to medium heat for a few minutes and then add in the turmeric, cumin, pepper and ground coriander. Stir and fry for another minute or two. Add in the broth, water and fresh coriander and roasted pumpkin. Add salt and bring to a gentle simmer and continue cooking for 25 minutes with the lid on.
- After 25 minutes, add the coconut cream and stir to combine. Turn off the heat and allow to cool for a few minutes. Puree the soup either with a hand held stick blender or in batches in a stand up blender. You want your soup to be as smooth as possible.
- Before serving, adjust salt, pepper and add chili flakes for more heat if desired. Serve warm in bowls with chopped fresh coriander on top. Or swirl in more coconut cream.
- To make this a Whole30 meal, add grilled sausages to your bowl before serving. Top with fresh coriander and chili flakes. Yum!
