Immune Boosting Pumpkin Curry Soup - A Cultivated Living

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MEET JOANNA

I'm a designer, creator, cook, and gardener living in Vermont. A Cultivated Living is where my life in design meets my love of cooking. Here I share inspiration and recipes for a healthy home, garden, and life... focusing on delicious, shareable low carb and keto meals. When I changed my eating, it changed my life. Find out how here:

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REVERS

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Immune Boosting Pumpkin Curry Soup

Soups + Stews

Last Updated on September 30, 2021

This immune boosting Pumpkin Curry Soup is spicy, rich, and warm and loaded with good for you ingredients that help strengthen your immune system. Pumpkin, turmeric, ginger, almonds, onions, and garlic are loaded with nutrients, antioxidants, and flavonoids that support your health. Quick and easy to make, this soup will warm you from the inside, all while being low carb and keto-friendly! Perfect for a cold day or when you are feeling in need of a nourishing boost.

A pottery bowl of bright orange yellow  immune boosting Pumpkin Curry soup on a striped tablecloth and a wooden cutting board. A piece of ginger, curry spices, himalayan pink salt, and a gold spoon are laying around the bowl.

The Immune Boosting Ingredients


  1. Pumpkin – This favorite fall fruit (yes, it’s a fruit!) is high in vitamins A and C which can help boost your immune system. It also has high amounts of Vitamin E, Iron, and Folate which can also strengthen your immunity.
  2. Turmeric – Turmeric is a workhorse of an ingredient. In addition to turmeric’s anti-inflammatory and cancer fighting benefits, it also has antiseptic, antibacterial, and analgesic (pain relieving) properties. But more importantly here, it naturally stimulates the immune system.
  3. Garlic – Garlic contains high amounts of Calcium, Potassium, and about 100 sulfuric compounds which give it it’s distinctive taste and smell. These sulfuric compounds have been shown to boost the disease-fighting response of white blood cells, to combat the viruses that cause the common cold or flu.
  4. Onions – High in immune-boosting nutrients like Vitamin C, Zinc, and Selenium, onions also contain sulfuric compounds like garlic. They are also high in Quercitin, a flavonoid and antioxidant with antiviral properties and histamine regulating effects.
  5. Almonds – Almonds are high in Vitamin E and healthy fats which are key for strong immunity. Vitamin E is often overlooked as Vitamin C is a go-to in cold and flu season, but it has been shown to improve immune response as we age.
  6. Greek Yogurt – Packed with probiotics, vitamins, and minerals, yogurt is one of the best ingredients for your gut health. Did you know that about 70% of your immune system is in your gut? It plays a key role in your immune response. Yogurt is also high in Vitamin D, which has been shown to prevent illnesses like the common cold.

An impressive lineup of natural foods which naturally boost your immune system! This soup combines the benefits of these into a delicious, warming, and nourishing meal.

The Steps…


  1. Heat the olive oil in a large saucepan over medium heat.
  2. Diced a large yellow onion, add to pot, and cook until translucent.
  3. Add the curry powder and stir to coat the onion. Continue to cook until the curry is fragrant.
  4. Next, add the pumpkin puree, coconut milk, sugar, salt, and fresh ground black pepper. Stir to combine and simmer for 5 minutes.
  5. At this point, taste the soup to see if the curry is hot enough for you. Add more if it needs more heat. This is a warming, back of the throat kind of heat. Add more salt as well if you need.
  6. Add the vegetable stock and simmer for another 5 minutes. (This is one of those recipes that can be simmering in the background for longer and will be all the better for it, just don’t let it reduce too much. Add some more stock if need be.)
  7. Next, add the minced fresh garlic, fresh ginger, and almond butter. Stir to incorporate and simmer for another 5 minutes. If the soup is too thick for your liking, add in more stock.
  8. Serve in bowls topped with a generous dollop of whole Greek yogurt, almonds, and a good grind of fresh black pepper.

The Results…


This Immune Boosting Pumpkin Curry Soup is delicious, thick, and warming – perfect for a cold night, or when you are in need of nourishing. It is packed with nutrients that feed your body and stimulate your immune system. Pair it with a big glass of water, a good night’s sleep, and if you’re really feeling under the weather, my favorite supplement when I feel a cold coming on.


If you make this immune boosting Pumpkin Curry soup be sure to leave a comment below! I’d love to hear from you. And if you do make this recipe, don’t forget to tag me on Instagram!

Print

Immune Boosting Pumpkin Curry Soup

This immune boosting Pumpkin Curry Soup is spicy, rich, and warm and loaded with good for you ingredients that help strengthen your immune system. Pumpkin, turmeric, ginger, almonds, onions, and garlic are loaded with nutrients, antioxidants, and flavonoids that support your health. Quick and easy to make, this soup will warm you from the inside. Low carb, vegetarian, and gluten-free.

  • Author: Joanna Revers
  • Prep Time: 5 Minutes
  • Cook Time: 20 Minutes
  • Total Time: 25 Minutes
  • Yield: 46 Servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Indian
  • Diet: Vegetarian

Ingredients

Scale
  • 2 Tbsp. Coconut Oil, Olive Oil, Or Ghee
  • 1 Large Onion, Diced
  • 1 Tbsp. Hot Curry Powder (or more to taste)
  • 2 Cans Of Pumpkin
  • 1 Can Of Coconut Milk, Full Fat
  • 1 Tsp. Sea Salt
  • Fresh Ground Black Pepper
  • 2 Tsp. Sugar Alternative (or sugar if not following a Keto diet)
  • 8 Ounces Vegetable Stock (more to thin if needed)
  • 3 Cloves Fresh Garlic, Minced
  • 1 Tbsp. Fresh Grated Ginger
  • 3 Tbsp. Almond Butter

Instructions

  1. Heat the olive oil in a large saucepan over medium heat.
  2. Diced a large yellow onion, add to pot, and cook until translucent.
  3. Add the curry powder and stir to coat the onion. Continue to cook until the curry is fragrant.
  4. Next, add the pumpkin puree, coconut milk, sugar, sea salt, and fresh ground black pepper. Stir to combine and simmer for 5 minutes.
  5. At this point, taste the soup to see if the curry is hot enough for you. Add more if it needs more heat. This is a warming, back of the throat kind of heat. Add more sea salt as well if you need.
  6. Add the vegetable stock and simmer for another 5 minutes. (This is one of those recipes that can be simmering in the background for a while and will be all the better for it, just don’t let it reduce too much. Add some more stock if need be.)
  7. Next, add the minced fresh garlic, fresh ginger, and almond butter. Stir to incorporate and simmer for another 5 minutes. If the soup is too thick for your liking, add in more stock.
  8. Serve in bowls topped with a generous dollop of whole Greek yogurt, almonds, and a good grind of fresh black pepper and a sprinkle of sea salt if you like.

Notes

  • Warming the curry spices in the pan (when you add to onions) before adding the liquids brings out the flavors of the curry more.
  • By adding the ginger and garlic at the end, you are not only maintaining their fresher flavor but keeping some of their key nutrients intact.
  • Black pepper and turmeric are perfect partners. Black pepper helps your body absorb the curcumin from turmeric.

Keywords: immune boosting, soup, pumpkin, curry, low carb, vegetarian, gluten-free


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