Fall Pumpkin Soup

By Martina Avanzini

This pumpkin soup is so creamy and delicious that you forget how healthy it actually is. This is a real flu fighter and the best meal to keep you warm and healthy during the winter. It is a very easy recipe to make and you can bake the pumpkin for multiple dishes.

I cooked it with herbs to give it that extra flavour. Plus I used an essential spice: turmeric – to give it that spicy warmness. It is a superfood, from the family of ginger, used since long time in Indian and Chinese medicine. It has lots of anti-inflammatory properties  to reduce pain and protect our body from inflammations. Plus it fights free radicals from damaging our DNA which if not controlled can lead to diseases such as cancer. The properties of turmeric aid in  the prevention of heart disease and Alzheimer as well. So I say this spice is a go and should be used more often in our kitchens!

I particularly enjoy this superfood in the winter. You can see the benefits as soon as you start using it. Even in a cup of tea it will immediately help relieve an upset stomach or the flu symptoms. Pumpkin doesn’t fall short behind on the health benefits. It contains a high supply of beta-carotene which improves eye vision and boosts your immune system protecting it from diseases. Plus it tastes amazing and the fibre of the pumpkin is very filling so this soup is a great option for a light yet satisfying dinner. You can use any variety of pumpkin for this recipe.



Recipe serves 3 portions:

– 1 pumpkin (sliced in equally big chunks or slices-leave the skin and seeds on)

– 2  stalks of rosemary

– 2 stalks of sage

– 2 tbsp of olive oil

– salt and pepper

– 1 tsp of turmeric (curcuma)

– 1/2 cup of almond or coconut milk

– 1 cup of vegetable broth-if you buy it just check the ingredients- no unknown ingredients should be written on it

-optional: you can always add more baked vegetables like carrots to your soup


Lay the pumpkin on parchment paper and season with olive oil, salt and pepper. Then cover in rosemary and sage. Bake the seasoned pumpkin in the oven for approximately 45 minutes at 350 F. You want the pumpkin skin to get soft and crispy but not burned. When ready, take out of the oven and let cool off. First remove the pumpkin seed; you can use these later in our salads or as a snack.

Now remove the skin and mix in your blender what is left of the pumpkin with the vegetable broth. Add 1/2 cup of almond milk or coconut milk. I prepared this with almond milk but if you want to go more with a thai soup then use the coconut milk. Add the turmeric and blend throughly. Return to the pot and heat on the stove for another 3-4 minutes or until warm.

Enjoy !



Let me know what you think in the comment bellow