Recipe: Creamy Pumpkin Soup – warming, grounding, nourishing (perfect for the cold season)

Dear one, how are you feeling these days..?

Temperatures are dropping, the air is getting crispy, and trees are quietly undressing: Autumn is here (at least in the northern hemisphere) and the cold season is on the rise. Although I’m wholeheartedly a summer child and could live off of fruits, there are vegetables that warm not only my body, but also my heart: pumpkin and sweet potatoes.

“I can smell autumn dancing in the breeze.
The sweet chill of pumpkin and crisp sunburnt leaves.”

Pumpkin season is at its peak. Pumpkin soup is one of the most comforting, yet nourishing and healthy meals during autumn – very simple and easy to prepare. Pumpkin has, as well as (sweet) potatoes, beetroots and root vegetables, very grounding and warming effects on the body and mind.

From an Ayurvedic standpoint, pumpkin is one of the best foods to pacify Vata Dosha which becomes easily aggravated during the transition from summer to autumn. Vata relates to the elements of air and space and are highly present during fall and early winter. If you experience digestive issues (bloating, gas, constipation, stomach distension), irregular appetite, insomnia, dry skin, anxiety, restlessness or dizziness, you might benefit from grounding foods, such as pumpkin in order to pacify a Vata imbalance.

Ready to practice some self-care? – Let’s get right into it! 🙂

Ingredients (2 servings)

  • 1 pumpkin (400-500 g)
  • 1 sweet potato (250 g)
  • 1 onion (or leek)
  • 1-2 garlic cloves
  • 0,5-1 inch ginger (fresh)
  • 200 ml vegetable broth
  • 250 ml coconut milk
  • 1 orange (juice)
  • 1 tsp cumin
  • 1 tsp turmeric
  • pinch of cinnamon
  • pinch of salt and pepper
  • optional: handful spinach
  • toppings (optional): fresh parsley or coriander, pumpkin seeds, pinch of nutmeg


  1. Wash, halve, deseed and cut the pumpkin into small cubes.
  2. Peel and cut the sweet potato into small cubes.
  3. Peel and cut the onion, peel and crush garlic by using a garlic press.
  4. Peel and finely grate the ginger.
  5. Prepare vegetable broth in a large pot.
  6. Add vegetables as well as all spices and bring it to a boil. (Optional: Roast garlic and onion in a little bit of olive oil, then add the veggies and spices. Add broth after 3-5 minutes).
  7. Add coconut milk and spices, cover with a lid and let simmer for about 15 minutes (until veggies are soft).
  8. Let it cool down before blending the soup in a blender until smooth. Add some water if it turns out to be too thick for your preference.
  9. Cut and squeeze orange. Add the juice to the soup.
  10. Optional: Wash and add fresh spinach to the soup and heat it up again for 2-3 minutes.
  11. Wash and cut herbs of your choice of toppings (parsley, coriander etc.).
  12. Serve soup and top it with your herbs, some pumpkin seeds and/or a pinch of nutmeg. You can also add some (toasted or freshly baked) bread and top it with some avocado or hummus.

Let’s ease ourselves into this cold season … enjoy, dear one!

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