Spicy Pumpkin Soup - Understand your food & your health

Spicy Pumpkin Soup Understand your food & your health

Golden, creamy, and nourishing — this spicy pumpkin soup is the perfect balance of flavour and wellbeing. It’s easy to make, budget-friendly, and full of nutrients that support digestion, immunity, and heart health.

As autumn settles in, there’s nothing more comforting than a bowl of warm, creamy pumpkin soup. Golden in colour, velvety in texture, and rich in nutrients, it’s both comforting and nourishing. Whether you prefer the classic hob method or a soup maker shortcut, this recipe is simple, wholesome, and adaptable.

Creamy Healthy Spicy Pumpkin Soup

Health Benefits of Pumpkin Soup

Pumpkin soup isn’t just a cosy autumn treat — it’s packed with nutrients that does your body good:

• Supports Eye Health Pumpkin is rich in beta-carotene, which your body converts into vitamin A — essential for good vision, especially in low light (Healthline). Why Pumpkin is Good for Your Eyes

  Pumpkin is loaded with beta-carotene, a carotenoid that your body converts into vitamin A. Vitamin A is essential for healthy eyesight and helps prevent night blindness.

  It also contains lutein and zeaxanthin, two antioxidants that can help reduce the risk of age-related macular degeneration (AMD) and cataracts — both of which are common causes of vision loss.

  Together, these nutrients make pumpkin an excellent food for protecting and maintaining eye health (Healthline).

• Strengthens Immunity The combination of vitamins A, C, and E, along with iron and folate, helps your immune system fight off infections (Healthline).

• Boosts Heart Health Pumpkin’s fibre, potassium, and vitamin C support healthy blood pressure and reduce risks linked with heart disease (Harvard T.H. Chan School of Public Health).

• Helps with Digestion Its high fibre content keeps your digestive system steady, helps prevent constipation, and leaves you feeling fuller for longer (NHS – Why 5 A Day?).

• Low in Calories, High in Nutrients | Pumpkin is nutrient-dense, meaning you get lots of vitamins and minerals for very few calories — ideal for balanced diets (Healthline).

• Packed with Antioxidants - Antioxidants like beta-carotene and other carotenoids may reduce inflammation and protect your cells from free radical damage (National Library of Medicine).

  
  

💡 Tip: Pairing pumpkin with a small amount of healthy fat (like butter, olive oil, or coconut milk in your soup) helps your body absorb more of those carotenoids (Healthline).

Pumpkin Soup Recipe

Ingredients

• 1 small pumpkin (peeled, deseeded, cubed)

• 1 leek (or onion if preferred) — leeks are known to be less acidic

• 2 garlic cloves (crushed)

• 1 small piece fresh ginger

• 1 stock cube (chicken or vegetable)

• A handful of fresh basil leaves

• 1 tbsp olive oil

• Knob of butter (to finish)

• Sea salt & cracked black pepper (to taste)

• Pinch of chilli flakes (optional, for gentle heat)

• Water or vegetable stock (enough to cover the vegetables)

Method

Traditional Hob Method

1. Heat olive oil in a large pan. Add leek/onion, ginger, and carrot, sauté until softened.

2. Stir in pumpkin and ginger. Cook for a few minutes.

3. Add stock cube and enough water/vegetable stock to cover the veg. Bring to the boil, then simmer for 20 minutes until pumpkin is tender.

4. Add fresh basil, then blend until smooth.

5. Stir in a knob of butter, season generously with black pepper, sea salt, and a pinch of chilli flakes if you like.

6. Serve hot with sourdough bread.

   
   

Soup Maker Method (e.g. Ninja)

1. Roughly chop pumpkin, leek, basil, and ginger.

2. Add them to the soup maker with stock cube and water to the fill line.

3. Select the smooth/fine soup setting (about 30 minutes — cooks and blends automatically).

4. Stir in butter, sea salt, and plenty of black pepper when finished.

5. Enjoy straight from the jug with warm bread on the side.

Serving Suggestions

• Pair with warm sourdough bread or crusty rolls.

• Roast the pumpkin seeds: toss with olive oil, sea salt, and chilli flakes for a crunchy snack.

• Swirl in cream, coconut milk, or Greek yoghurt.

• Garnish with fresh basil, thyme, or parsley.

• For subtle spice: add nutmeg or cinnamon.

• Or freshly ground black pepper - gives a nice kick, for a warmer winter option

Summary

Making your own pumpkin soup at home shows how easy it is to balance comfort and nutrition. With just a few ingredients, you can create a dish that is creamy, filling, and full of health benefits — from eye-protecting beta-carotene to digestion-friendly fibre.

This Spicy Pumpkin Soup Understand your food & your health recipe is a reminder that when you take time to cook from scratch, you not only save money but also gain control over what goes into your body. It’s about flavour, wellness, and making conscious choices that support both your health and your lifestyle.