Wholesome Turmeric Pumpkin Carrot Soup

When I talk about anti-inflammatory foods, this Pumpkin Soup is exactly what I mean! Packed with turmeric, garlic, onion, and a medley of spices, this recipe is perfect for cozy evenings or when you’re feeling under the weather.

Health Benefits of Pumpkin:

Pumpkin is rich in vitamins and minerals, including vitamin A, vitamin C, potassium, and fiber. The antioxidants found in pumpkin may help reduce the risk of chronic diseases and support overall health. Additionally, its high fiber content promotes healthy digestion and contributes to healthy skin and vision. This makes pumpkin not just delicious but also a powerhouse of nutrition for your family.

Turmeric, a potent anti-inflammatory agent and antioxidant, is even more effective when combined with black pepper, increasing the bioavailability of curcumin by up to 2000%! Just remember to add it at the end while the pumpkin is slowly cooking, rather than during the sautéing of the onions, as cooking can diminish its antioxidant properties.

Garlic is another superstar ingredient, and I always include five cloves for their antibacterial benefits. A crucial tip: after chopping garlic, let it sit for a while before cooking to allow an enzyme to form beneficial sulfurous compounds.

Then there’s garam masala, a rich and flavorful Indian spice blend known for its warm effects on the body, promoting heart health and aiding digestion.

And let’s not forget pumpkin and pumpkin seeds! They’re rich in fiber—a nutrient we often lack today—along with magnesium and folate, which support digestive health. This soup is science-backed, and I highly recommend it for parents to introduce to their children from a young age. The natural sweetness of pumpkin makes it appealing, and involving kids in the cooking process can help them feel more connected to their food. My kids enjoy this dish at least twice a week!

Serving:

3-4 adults or kids

Ingredients:

• 1 large pumpkin (600 grams), peeled and cubed
• 1 carrot (40 grams), chopped
• 1 onion, chopped
• 5 garlic cloves, minced
• 1 teaspoon turmeric
• ½ teaspoon garam masala
• A pinch of salt and black pepper
• 1 tablespoon olive oil
• 1 cup chicken broth (adjust as needed for desired consistency)

Instructions:

1. Prepare the Pumpkin: Peel and chop the pumpkin into cubes.
2. Sauté the Onions: In a skillet over medium heat, sauté the onions until translucent.
3. Add Garlic: Add the minced garlic and cook for 3 to 5 minutes until tender.
4. Season: Stir in the garam masala and salt.
5. Cook the Pumpkin: Add the pumpkin cubes to the pot along with turmeric and black pepper. Cover and cook over low heat for about 20 minutes or until the pumpkin is tender but not overcooked.
6. Add Broth: Pour in the chicken broth and bring to a boil. Then, reduce the heat and simmer for an additional 10 minutes.
7. Blend: Transfer the mixture to a blender and blend until smooth. Adjust the consistency of the soup by adding more chicken broth if needed.

Note:

Introducing soups to kids can be a challenge, but involving them in the cooking process can make them more willing to try new foods. Allowing them to add cream or Kiri cheese to the soup can give them a sense of ownership and may encourage them to enjoy the dish.

Important Note:

Perfect for combating most viruses, this meal is gentle on the stomach and rich in vitamin C to support your immune system. When feeling under the weather, it’s best to avoid cream or dairy, especially if battling a cold, as dairy can increase mucus production. Keep your meals light and nourishing to help you feel better soon! 🥣✨