fall staple

To Try: This Rich And Healing Pumpkin Soup Recipe

It's a bit chilly out, we are all wearing sweaters: It's officially SOUP weather, guys.

How do we love soup? Let us count the ways. Okay, we won’t count the ways, but soup does boast restorative properties that warm the body and the soul. Its ability to cure common colds, increase circulation and even boost fertility has long been documented in research and folklore alike. And, all that beneficial stuff aside, there are few things so comforting as sitting down to a steaming bowl of soup, and one of the most delicious, nutrient-dense soups you can indulge in is of the pumpkin variety.

Pumpkins are a rich source of vitamins and antioxidants, and are particularly high in beta carotene, a nutrient that provides approximately 50% of the body’s Vitamin A needs, which, in turn, help keep your eyes healthy, immune system strong, and cells regenerating. They also happen to reduce the severity of skin conditions like psoriasis, decrease asthmatic symptoms caused by exercise, and reduce high blood pressure. Oh, and did we mention that pumpkins make delicious, hearty soups?

Here, my go-to pumpkin soup recipe.


(Serves 6)


  • 1 large pumpkin, approximately 1.5 kilos in weight
  • 600 mls chicken or vegetable stock
  • 400ml coconut milk
  • 1 teaspoon salt & pepper
  • ½ teaspoon cinnamon
  • ½ teaspoon turmeric
  • 2 cloves of garlic
  • 1 tablespoons coconut oil


  1. Dice your pumpkin into ¼ inch pieces.
  2. Heat a pan and, once warm, add your coconut oil. If you would prefer, you can use butter.
  3. Add your turmeric, garlic and cinnamon.
  4. Fry for approximately 2 minutes or until fragrant. Next, we’re going to roast the pumpkin.
  5. Place your pumpkin pieces in an oven preheated to 220 c.
  6. Roast until lightly golden and soft, approximately 40 minutes. (Alternatively, you can boil the pumpkin until soft. This should be approximately 30 minutes, but I much prefer roasting as it gives the soup a richer, more full flavor.)
  7. Once pumpkin is cooked, blend with stock, spices and coconut milk. Make sure you blend until very smooth.
  8. Serve with fresh coriander and a dollop of heavy cream.


fyi, this is our go-to cutting board
Organic Bamboo Extra Large Cutting Board
Eco-friendly and functional = kitchen win.


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