Pumpkin, Coconut and Ginger Soup

Pumpkin soup 3

It’s raining. It’s cold. You’re in desperate need of something warming and there are pumpkins popping up all over the place. So how about a nice comforting soup? This recipe comes together in under 45 mins and is perfect for chilly evenings when you want something simple and healthy. I like to make a big batch on a Sunday to have on hand for the coming week.

My top tip? Be generous with the ginger. In ancient Ayurvedic medicine ginger is given the status of a “natural medicine chest” due to it’s digestion-friendly properties. It also clears the microcirculatory channels of the body, including your sinuses that can flare up during the colder months. The coconut helps to balance the spice perfectly and gives it a soul-warming creaminess. See my other tips for how to stay healthy this autumn.

Pumpkin soup 5

The soup is delicious on it’s own, but you might like to add a few extras – I enjoyed it with broccoli lightly fried with a pinch of turmeric and some toasted pumpkin seeds. If you can, reserve the seeds from the pumpkin and toast them in coconut oil and salt in the oven for around 30 mins. They contain essential amino acids and provide a lovely crunch, just like croutons!

Spicy Pumpkin Coconut Soup (VE, GF)

Serves: 4
Cooking time: 45 minutes
Approx. cost per serving: 90p


  • 800g pumpkin or squash, peeled and chopped into chunks (or you can roast in wedges with the skin on and peel it off after!)
  • 1-2 cloves garlic, roughly chopped
  • 2 onions, roughly chopped
  • 200g white cabbage, roughly chopped
  • 4cm fresh ginger
  • 1 tsp red chilli flakes
  • 1.5kg vegetable stock
  • 100g creamed coconut (or a tin of full-fat coconut milk)
  • 1-2 tbsp coconut oil
  • Salt and pepper to taste
  • Optional: a handful of fresh coriander and/or toasted pumpkin seeds to serve

Pumpkin soup 2


  1. Heat your oven to 200 degrees C. Rub the pumpkin with coconut oil, sprinkle over some salt and roast in the oven for around 30 minutes.
  2. Meanwhile (around 10 minutes before the pumpkin is done), heat 1 tbsp coconut oil in a large pan and cook the onion and garlic on a low-medium heat for around 5-7 minutes, or until soft.
  3. Add the cabbage, ginger and red chilli flakes to the pan and cook for another couple of minutes, before adding the roasted pumpkin and veg stock. Stir in the creamed coconut and season with salt and pepper.
  4. Bring the pan to the boil and then reduce to a simmer for around 5 minutes, before turning off the heat and blending the mixture with a hand blender.
  5. Turn the heat back on for a few minutes to heat the soup through before serving. Serve with chopped coriander and toasted pumpkin seeds, if using.

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