Immune-support healthy pumpkin soup

Comforting, healthy, and oh-so-delicious, this soup is a true party for your taste buds! If you're on the lookout for a natural immune system booster, look no further - this recipe checks all the boxes!

• Gut Health: Bone broth, onions, and leeks provide prebiotics and healing properties for the digestive system.

• Anti-inflammatory: Turmeric, ginger, and bone broth have strong anti-inflammatory and immune-supporting effects.

• Antimicrobial & Energy: Coconut milk offers antimicrobial benefits and an easy-to-digest source of energy through MCFAs.

• Rich in Nutrients: The combination of pumpkin, cauliflower, and seeds delivers essential vitamins, minerals, and antioxidants to support overall immunity.

Ingredients (4 servings):

• 3 cups pumpkin or butternut squash (cubed)

• 4 cups home-made bone broth (chicken or beef)

• 1 cup coconut milk (unsweetened)

• 1 cup cauliflower florets (chopped)

• 1 large onion (finely chopped)

• 1 leek (washed and finely sliced)

• 1 tbsp coconut oil

• 1 tbsp turmeric powder

• 1 tbsp ground ginger (or 1 inch fresh ginger, minced)

• 2 cloves garlic (minced)

• 1 tbsp coconut aminos (for umami flavor)

• 1 tsp Himalaya or sea salt (adjust to taste)

• 1/2 tsp black pepper (optional, to taste)

• 1/4 cup pumpkin seeds (for garnish, toasted)

• Fresh cilantro or parsley (for garnish, optional)

• Lemon wedges (for serving, optional)

  
  

Procedure:

1. Prepare the aromatics: Heat coconut oil in a large pot over low-medium heat. Add the chopped onion, leek, and garlic. Sauté for about 3-4 minutes until softened and fragrant.

2. Add the spices: Stir in the turmeric, ginger, salt, and pepper (if using). Sauté for another minute to release the flavors of the spices.

3. Add the veg & liquids: Add the pumpkin, cauliflower florets, and bone broth to the pot. Bring to a boil, then reduce the heat and let it simmer for 20 minutes until the veg are tender. Add the coconut milk and turn off the hob.

4. Blend the soup: Leave to cool down for 5 minutes, and using a hand-held blender, blitz the soup until smooth and creamy. Alternatively, you can carefully transfer the soup to a blender in batches and blitz away.

5. Incorporate the coconut milk & coconut aminos: Stir in the coconut milk and coconut aminos. Let the soup simmer for another 5 minutes to combine the flavors. Taste and adjust seasoning as needed.

6. Serve:Ladle the soup into bowls, drizzle with coconut aminos and a squeeze of lemon for added brightness (optional). Garnish with toasted pumpkin seeds and fresh herbs like cilantro or parsley.

Nutritional Information (approx. per serving):

• Calories: 200 kcal

• Total Fat: 13g

  • Saturated Fat: 8.5g

  • Trans Fat: 0g

  • Polyunsaturated Fat: 1g

  • Monounsaturated Fat: 3.5g

• Cholesterol: 0mg

• Sodium: 600mg

• Total Carbohydrates: 16g

  • Dietary Fiber: 3.5g

  • Sugars: 5.5g

• Protein: 5g

• Vitamin A: 212.5% DV (10625 IU)

• Vitamin C: 22.5% DV (20.25mg)

• Calcium: 6.5% DV (65mg)

• Iron: 11.25% DV (2.025mg)

Whether you are feeling under the weather or simply looking to maintain a healthy lifestyle, this immune-support healthy soup is the perfect choice to keep you feeling your best.

Enjoy!