Immune boosting pumpkin and ginger soup

Simple, delicious and packed with vitamins, minerals, fibre, antioxidants and phytochemicals to boost your immune system, this soup is a winner. Turmeric, onion and ginger are anti-inflammatory and can be useful if you are suffering from hay fever. Pumpkin is packed with betacarotene and red peppers and lemons are loaded with vitamin C. At the first sign of a cold, be sure to eat this warming, nourishing soup.


  • 1 pumpkin
  • 1 red pepper, diced
  • 3 cm chunk fresh ginger, thinly chopped
  • 1 small onion, diced
  • 1/2 teaspoon coriander seeds
  • 1/4 teaspoon turmeric powder
  • Juice of half a lemon
  • Dash of extra virgin olive oil or coconut oil
  • A good glug of coconut milk
  • Pure water
  • Himalayan or sea salt ¬†and black pepper to season
  • Basil or coriander leaves to garnish


  1. Place the pumpkin in a saucepan with just enough water to cover it. Bring to the boil, turn down the heat and simmer for about 10 minutes until the pumpkin is tender.
  2. Gently heat the oil in a frying pan and gently cook the onions until soft (not brown), add the ginger and red pepper and cook for another minute. Add the coriander seeds until they pop (about 30 seconds), turn off the heat and add everything to the pumpkin saucepan.
  3. Add the coconut milk and cook everything together for about 30 seconds. Turn off the heat.
  4. Blend the soup in a blender or with a hand held blender until it is thick, smooth and creamy.
  5. Squeeze in the lemon juice for a final zing.
  6. Season if desired with sea or Himalayan salt and fresh black pepper to your taste.
  7. Garnish with fresh basil leaves and/or coriander leaves.

Article by Jo Rowkins DipNT MBANT, nutritionist and founder of Awakening Health.

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