This creamy delicious pumpkin soup is super rich in vitamin A and many other vitamins and minerals, including vitamins C and E, manganese, magnesium, phosphorus, copper, and zinc.

Pumpkin (Curbita spp.) is a well-known plant in North American gardens, a squash representing autumn. While most people think of pumpkins as enormous, spherical orange fruits with ribbed rinds, they can come in white, red, pink, and blue, with rinds that can be smooth, bumpy, oval, flattened, or round.

When you have a cold or flu, boost your immune system as much as possible because it’s the most important element in fighting infections. Drugs can only provide temporary relief from the symptoms of viral respiratory infections like colds. It would be best to have a well-balanced, healthy diet rich in liquids and meals high in vitamins and minerals. Soups and broths keep you hydrated as you eat calories.

Check this article on Science-Backed Natural Remedies for Colds and Flu.

Pumpkin soup ingredients

Pumpkin is a highly nutritious and versatile plant with numerous health benefits. It is high in vitamins, including vitamin A, which promotes eye health, and vitamin C, which promotes immune system health. Its high fiber level promotes good digestion, and its strong antioxidant content may lower the risk of chronic diseases. Vitamin C may help alleviate symptoms and lessen the duration of a cold.

Pumpkin seeds are high in antioxidants, magnesium, zinc, and unsaturated fats, all of which may benefit your heart. Zinc has anti-viral properties and is essential in fighting viral diseases of the respiratory system.

Ginger has a long history of use as a herbal cold treatment. Its therapeutic characteristics may help with nausea, soothe a sore throat, and reduce inflammation. Fresh ginger is also antimicrobial and may prevent colds.

Turmeric contains significant antioxidant and anti-microbial characteristics. It helps relieve cold and flu symptoms. It has shown promise in battling specific viruses as curcumin dramatically reduces the amounts of extracellular infectious viruses.

Note: In this recipe, you can use either fresh or ground turmeric.

Black pepper contains antioxidants that may benefit your general health. The use of black pepper can improve the absorption of curcumin, allowing your body to benefit more from its anti-inflammatory effects.

Garlic not only adds a great flavor to the soup but also may help fight colds and flu. It may lower your chances of getting sick and help you recover faster.

Onions contain a high amount of prebiotics and fiber. This helps improve gut health by improving digestion, strengthening the immune system, and lowering inflammation.

Heavy cream contains nutrients such as protein, vitamins A and D, and minerals such as calcium and phosphorus. However, you’d have to eat a lot of it to get any significant nutritional benefit, which is prohibitive due to its caloric load. Although pumpkin soup may taste better with heavy cream, skip adding it if you are on a low-fat diet. You may use coconut milk instead to make a vegan soup.

This soup is especially good for you if you have:

• Fatigue
• Nausea
• Sore throat
• Difficulty swallowing (omit pumpkin seeds)
• Cough
• Change of taste and smell
• Dry mouth
• Diarrhea

Note: To make healthy soups, use homemade vegetable broth. Check also recipes for vegetable broth using veggie scrapes and vegetable broth using whole vegetables.

Note: Examine the nutrition label for an overview of this recipe’s nutritional profile. A nutrient is low if the label lists less than 5% of its daily value, while 20% or more is high. In general, you should limit your intake of saturated fat, cholesterol, and sodium while increasing your intake of fiber, vitamins, and minerals.

Other healthy and delicious soup recipes:

Healthy and Delicious Beet Soup Recipe

Pumpkin Soup Recipe – Quick, Easy, and Healing

Spinach Zucchini Soup Recipe

Check also recipes for homemade vegetable broth using veggie scrapes and vegetable broth using whole vegetables.

Print Recipe

Delicious

5 from 1 vote

Pumpkin Soup Recipe – Quick, Easy, and Healing

Author: Dr. Meri Cooking Method: Sauteing, Simmering Cuisine: Any Courses: Dinner, Lunch, Soups Recipe Keys: Vegan V vegetarian

Difficulty: Beginner Prep Time 10 min Cook Time 35 min Total Time 45 mins

Servings: 6 Calories: 183

Dietary:

L Low Fat V Vegan V Vegetarian

Description

This pumpkin soup is very nutritious, creamy, and easy to make. The sautéed onions and garlic add depth of flavor.

Ingredients

Scale

1/2x 1x 2x 3x

• 1 large onion (chopped)
• 3 cups pumpkin (or butternut squash) (diced)
• 2 tablespoons olive oil
• 1 tablespoon fresh ginger (grated)
• ¹⁄₂ teaspoon turmeric powder (or freshly grated turmeric)
• ¹⁄₂ teaspoon black pepper
• ¹⁄₂ cup heavy cream or Greek yogurt (or coconut milk)
• 4 garlic cloves (crushed)
• 4 cups vegetable or chicken broth
• Salt (to taste)

Instructions

1. Prepare all the ingredients ahead. Peel the pumpkin before chopping. You may use a veggie chopper to cut your vegetables easily and quickly.

2. Heat olive oil in a large saucepan over medium heat. Add onions and cook until softened about 3 minutes.

3. Add the garlic and spices, mix, and continue cooking for 2 minutes.

4. Add the pumpkin, mix well, and cook for 3 minutes.

5. Add the broth and bring to a boil. Reduce the heat to medium-low and simmer for 25 minutes or until tender.

6. After taking the soup off the stove, allow it to cool slightly. Blend the soup in the pot using an immersion blender or use a stand blender instead.

7. Season with salt and taste the soup. Feel free to add more broth, if desired. Serve garnished with fresh herbs and roasted pumpkin seeds.

Nutrition Facts

Serving Size 280 g (9.9 oz)

Servings 1

---

Amount Per Serving

Calories 183kcal

Calories from Fat 128kcal

% Daily Value *

Total Fat 14.7g23%

Saturated Fat 5.3g27%

Cholesterol 23mg8%

Sodium 326mg14%

Total Carbohydrate 11.45g4%

Dietary Fiber 1.5g6%

Sugars 4.1g

Protein 3.8g8%

---

Vitamin A 5567 IU

Vitamin C 8.1 mg

Calcium 43 mg

Iron 1.53 mg

Vitamin E 1.54 IU

Phosphorus 140 mg

Magnesium 55 mmol

Zinc 0.91 mcg

Copper 0.2 mg

Manganese 0.64 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Omit the heavy cream if you are on a low-fat diet. If you are following a vegan diet, substitute heavy cream with coconut milk.

Keywords: Healthy, easy, soup, cold, flu, sore throat, pumpkin, delicious, nutritious, vegetarian, vegan