Amy Lippert, NTP
Ginger Turmeric Pumpkin Soup (Paleo, Whole30, Keto)
Updated: Mar 8
When the temperatures start to turn and there is a delicious crisp in the air, my heart and my mind race towards everything pumpkin. I was craving a warm and spicy pumpkin soup and this one has all the bells and whistles. Sweet pumpkin, spicy peppery ginger, and earthy turmeric are in beautiful harmony in a savory broth and silky coconut cream. Get out your largest soup bowl and get ready to ignite your taste buds with this creamy Paleo and Whole30 friendly dish!
There are so many reasons to love this soup beyond its amazing flavor and by making it with nutrient dense homemade bone broth you are adding lots of good for you collagen, minerals, and vitamins. Bone broth is ah-mazing for your gut and brings so much flavor to any soup that it is a must in my kitchen. Try it and you will not only love the taste of all your dishes you add it to, but you will reap the incredible health benefits of rich bone broth!
Why Ginger and Turmeric are So Good For You!
Ginger and turmeric have a serious reputation for having healthy benefits, so let's dive into this!
Ginger is the root of a flowering plant in the Zingiberaceae family that originated in Southeast Asia. It is typically used in recipes as a dried spice, freshly grated, or even juiced. Many people have come to know and love ginger for its spicy and floral flavor as well as its stomach-soothing quality.
Ginger is rich in phytonutrients called gingerols that have been found to support certain antioxidants such as glutathione. Antioxidants are essential in neutralizing free radicals that are produced during our normal digestive process, thereby reducing oxidative stress and lowering inflammation. Another amazing compound found in ginger is zerumbone, which has been found to have anti-cancer qualities!
Turmeric is the root of a flowering plant in the Zingiberaceae family that originated in South Asia. Just like ginger, it is typically used in recipes as a dried spice, freshly grated, or even juiced and is what gives yellow mustard and delicious curries their beautiful yellow hue.
One of the most widely known compounds found in turmeric is curcurmin. Curcurmin has been found to be a powerful antioxidant, has impressive anti-inflammatory properties, and has been show to have anticancer effects.
Curcurmin is a fat soluble compound that is better absorbed when consumed with a meal that contains good fats, like the coconut cream in this delicious soup! Absorption is also enhanced when combined with the compound piperine, found in ground black pepper and in this recipe!
So grab some ginger and turmeric and let's get cooking!
Ginger Turmeric Pumpkin Soup
1 Sugar Pumpkin, roasted
1 Yellow Onion, sliced
1 Tbsp Avocado oil or EVOO
2.5 cups Chicken Bone Broth (Use Veggie Broth for Vegan/Vegetarian)
3 Cloves Garlic
1 tsp Ground Turmeric or 1.5 Tbsp Fresh Turmeric, grated
1 tsp Ground Ginger or 1.5 Tbsp Fresh Ginger, grated
1 can Cannelloni beans, drained
1 tsp Black pepper
1 can Coconut cream (cream only for a richer soup)
How to Make Ginger Turmeric Pumpkin Soup
1. If you haven't already, roast your sugar pumpkin and let it cool so it is easier to handle.
In a large pot, sauté onion over medium heat 5-7 minutes until soft. Add garlic, pumpkin puree, turmeric, ginger, black pepper, beans and broth, bring to a simmer, cover and simmer for 20-minutes.
Add coconut cream and blend with an immersion blender until creamy, season with salt to taste. Top with raw pumpkin seeds and some coconut cream!
Q: Why is my soup watery?
A: There may be too much broth to pumpkin, let it simmer uncovered on low until some of the liquid has evaporated.
Q: Are ground spices as flavorful as fresh?
A: I find that the flavor of fresh spices, like ginger and turmeric, are more robust when you use fresh since you are getting the oils when you use the whole spice.
Q: Can I roast the pumpkin ahead of time?
A: Yes, but I would use it within 2-3 days of roasting making sure it is stored in an airtight container in the refrigerator.
If you like this recipe, check these out!
1-Step Homemade Pumpkin Purée: Fresh is always best and with this easy pumpkin purée recipe, you can kiss canned pumpkin goodbye for good!
Paleo Pumpkin Scones: These tender, melt in your mouth, perfect pumpkin spice scones will be your favorite go to breakfast this fall.
Paleo Curried Pumpkin Soup: This silky and pretty much perfect pumpkin soup recipe is a tantalizing combination of warm spices, sweet pumpkin and rich coconut cream.
I hope you enjoy this as much as my family does. - Amy
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