As temperatures drop and autumn settles in, this healing pumpkin soup delivers more than just warmth – it’s a therapeutic blend that combines anti-inflammatory turmeric with nutrient-dense pumpkin.
This simple yet nourishing soup requires just a few ingredients and comes together in under an hour, making it perfect for busy weeknights. Whether you’re fighting off a seasonal illness or simply craving a comforting bowl of soup, this recipe offers both medicinal benefits and satisfying flavor.
Jump to RecipeAncient Origins
Pumpkins originated in North and Central America, with the earliest evidence of domestication dating back to 8750 BCE in Mexico’s Oaxaca Valley. (ref) Native Americans were the first to recognize pumpkins’ versatility, using them not only for food but also for creating woven mats from dried strips and applying their pulp medicinally for treating burns.
The pumpkin’s journey to global popularity began in the 16th century when European explorers brought it back from their voyages to the Americas. European colonists quickly adapted pumpkin into their cuisine, creating early versions of pumpkin pie by hollowing out the gourd and filling it with honey, milk, and spices before baking it in hot ashes.
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Nutritional Powerhouse
Pumpkin is remarkably nutrient-dense while being low in calories, containing just 49 calories per cup and consisting of 94% water. (ref) It’s packed with essential vitamins and minerals, including vitamins A, C, E, and B-complex, as well as potassium, magnesium, and iron, making it an excellent choice for overall health.
The bright orange flesh is particularly rich in beta-carotene, which the body converts to vitamin A, supporting immune function and eye health. Additionally, pumpkin contains powerful antioxidants that help protect cells from damage caused by free radicals, potentially reducing the risk of chronic diseases.
Beauty Benefits
Pumpkin offers remarkable skincare benefits due to its rich content of vitamins A, C, and E, which combat free radicals and support collagen production. The natural enzymes and alpha hydroxy acids (AHAs) in pumpkin gently exfoliate dead skin cells, promoting cell turnover and revealing fresher, more radiant skin.
The high water content and natural oils in pumpkin provide essential hydration and nourishment to the skin, while its antioxidants help protect against environmental damage. These properties make pumpkin an effective ingredient for both DIY skincare treatments and professional skincare products.
Storage Tips
This healing pumpkin soup can be stored in an airtight container in the refrigerator for up to 5 days, maintaining its rich flavor and therapeutic benefits. For best results, let the soup cool completely before transferring it to storage containers, and leave a small gap at the top to allow for slight expansion.
The soup can also be frozen for up to 3 months in freezer-safe containers or heavy-duty freezer bags. When ready to enjoy, thaw overnight in the refrigerator and reheat gently on the stovetop over medium-low heat, stirring occasionally.
You may need to adjust the consistency with a splash of water or broth and add a fresh drizzle of olive oil before serving to restore its original richness.
Pumpkin Soup
Ingredients
- 2 lbs pumpkin peeled and diced
- 4 cloves garlic chopped
- 1 cup onion chopped
- 1/2 cup fresh basil or 1/4 cup dairy-free pesto
- 1 tbsp turmeric
- Pink rock or grey sea salt to taste
- Organic olive oil to taste
Instructions
- Begin by peeling the pumpkin, removing all seeds, and cutting it into 1-inch cubes.
- Place the diced pumpkin, turmeric, salt, chopped garlic, and onions in a large saucepan. Add just enough cold water to cover the ingredients.
- Set the heat to high and bring the mixture to a boil.
- Once boiling, lower the heat to medium-low, cover the pot, and let it simmer for 15 minutes or until the pumpkin becomes tender when pierced.
- Turn off the heat and incorporate the fresh basil or pesto into the soup.
- Working in batches if necessary, carefully transfer the soup to a blender and process until you achieve a smooth consistency.
- Serve hot in bowls, finishing each portion with a drizzle of organic olive oil.
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.