Festive Pumpkin Soup Recipe from Zalina’s Holistic Beauty Wellness Kitchen
Bring the warmth of the holidays to your table with this nourishing and soul-soothing pumpkin soup. Perfect for keeping cozy on a snowy Christmas evening!
Ingredients:
1 medium pumpkin, peeled, seeded, and cubed
1 small onion, finely chopped
2 cloves garlic, minced
1 tsp freshly grated ginger
1 semi ripe pear
2 cups vegetable broth
1 cup coconut milk
1 tsp turmeric
½ tsp cinnamon
A pinch of nutmeg
1 tbsp olive oil or butter
Pumpkin seeds
Salt and pepper to taste
Optional garnish: toasted pumpkin seeds, a drizzle of coconut cream, or fresh thyme or coriander.
Instructions:
Prepare the Base: Heat olive oil or butter in a large pot over medium heat. Add the onion, garlic, and ginger, and sauté until fragrant and translucent.
Add the Pumpkin: Stir in the cubed pumpkin, pear, turmeric, cinnamon, and nutmeg. Cook for a few minutes, letting the spices bloom.
Simmer: Add the vegetable broth and bring to a boil. Reduce the heat and simmer for about 20 minutes, or until the pumpkin is tender.
Blend: Use an immersion blender or a regular blender (carefully) to blend the soup until creamy and smooth.
Add Coconut Milk: Stir in the coconut milk and adjust seasoning with salt and pepper. Heat gently without boiling.
Serve: Ladle the soup into bowls and garnish with toasted seeds, a drizzle of coconut cream, or fresh thyme.
✨ Zalina’s Tip: Pair this soup with warm crusty fermented bread for the ultimate comforting meal.
Nutritional Facts (per serving, ~1 cup):
- Calories: 120–150 kcal
- Protein: 2–3 g
- Fat: 6–8 g (from coconut milk or oils)
-
Carbohydrates: 15–18 g
- Dietary Fiber: 2–3 g
- Sugars: 5–6 g (naturally occurring in pumpkin)
- Vitamin A: 250–300% Daily Value (essential for healthy vision and immunity)
- Vitamin C: 15–20% Daily Value (supports skin health and immunity)
- Potassium: 400–500 mg (for heart health and muscle function)
- Iron: 5–8% Daily Value (supports oxygen transport in the body)
5 Key Benefits of Pumpkin Soup
- Rich in Vitamin A: Keeps your eyes sharp and your immune system strong.
- Low in Calories: A perfect comfort food that doesn’t compromise your health goals.
- Fiber Boost: Helps improve digestion and keeps you fuller for longer.
- Antioxidant Powerhouse: Beta-carotene in pumpkin protects against harmful free radicals.
- Hydration Hero: With pumpkin and coconut milk, it’s a great way to stay hydrated.
Treat yourself to a bowl of this soul-warming soup and enjoy the perfect balance of taste and nutrition this winter. Your body—and taste buds—will thank you!
Stay nourished and glowing this season!
With love, Zalina
