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Anti-Inflammatory Pumpkin & Sweet Potato Soup

A nourishing and cozy soup featuring pumpkin, sweet potatoes, and warming anti-inflammatory spices, perfect for fall and cold-weather comfort.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Dinner, Lunch, Soup
Cuisine: American, Fall, Healthy
Calories: 180
Ingredients Equipment Method Notes

Ingredients
  

Soup Base
  • 1 tbsp olive oil
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 1 tsp fresh ginger grated
  • 1 tsp ground turmeric
  • ½ tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • ½ tsp ground black pepper
  • ½ tsp salt or to taste
  • 1 cup pumpkin puree fresh or canned
  • 1 cup sweet potato peeled and cubed
  • 3 cups vegetable broth
Optional Garnishes
  • coconut cream for drizzling
  • toasted pumpkin seeds
  • fresh parsley or cilantro chopped

Equipment

  • Large pot or Dutch oven
  • Cutting board
  • Chef’s knife
  • Blender or immersion blender
  • Measuring cups and spoons

Method
 

  1. Heat olive oil in a large pot over medium heat.
  2. Add chopped onion and sauté for 3-4 minutes until translucent.
  3. Stir in minced garlic, grated ginger, turmeric, cinnamon, nutmeg, salt, and black pepper; cook for 1 minute until fragrant.
  4. Add pumpkin puree, sweet potato cubes, and vegetable broth. Stir to combine.
  5. Bring the mixture to a boil, then reduce heat and simmer for 20 minutes or until sweet potatoes are tender.
  6. Use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer soup to a blender and blend until creamy.
  7. Taste and adjust seasoning if needed.
  8. Ladle soup into bowls and garnish with a drizzle of coconut cream, toasted pumpkin seeds, and fresh parsley or cilantro if desired.
  9. Serve hot for a cozy, nourishing, anti-inflammatory fall meal.

Notes

For extra flavor, add a splash of orange juice or a pinch of cayenne pepper for subtle heat. Store leftovers in the refrigerator for up to 3 days.