Pumpkin is incredibly rich in vital anti-oxidants and vitamins. This humble vegetable is low in calories and a great source of vitamin A! It’s also high in beta-carotene and vitamin C which keep skin glowing through the transition of seasons. Rich in Carotenoids, potassium and fiber, the mighty pumpkin regulates blood sugar, lowers blood pressure, and keeps bowel movements regular. It is one of the most popular vegetables that is grown all over the world.

This soup can be enjoyed all season long. Don’t forget to save the pumpkin seeds for toasting! They are a perfect healthy snack option, high in magnesium & zinc. To toast the seeds simply rinse, dry & place seeds on a cookie sheet. Lightly roast in the oven at 160-175°F  for 15-20 minutes. Roasting them for a short time at a low temperature helps to preserve their healthy oils and keep natural enzymes intact.


2 medium onions, finely chopped

2 tablespoons coconut oil

2 large garlic cloves, minced

1 tablespoons minced peeled fresh ginger

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon turmeric

½ teaspoon curry powder

1 1/2 teaspoons himalayan sea salt

1/2 teaspoon cayenne (optional)

1 whole pumpkin, peeled, boiled & blended (substitute kabocha, acorn or butternut squash)

(do not use canned pumpkin)

3 cups water

1 can unsweetened (organic) coconut milk

2 tablespoons coconut butter (optional)

1 1/2 teaspoons raw honey

1 large sweet potato- peeled, boiled, pureed

  • Combine coconut oil, garlic & onions over medium heat and sauté for 3-5 minutes or until slightly caramelized
  • In a separate saucepan boil pumpkin & sweet potato on high until soft- strain & set aside
  • Add ginger, cumin, coriander, turmeric & curry powder to onion mixture and heat on low until aromatic but not burnt
  • Combine all other ingredients & water and simmer on low-medium heat for 30 minutes
  • Let cool for at least 10 minutes (or stick in the fridge for a bit) Place in bender & blend for about 3 minutes (or use hand blender in pot)
  • Return to pot, warm & serve. Add sea salt and pepper to taste