Sonia’s Pumpkin Soup

By Recipes

I encourage clients to eat both cooked and raw vegetables (cooked mostly if they have gut health issues). Soups are wonderful! We have a soup in our house at all times. It is a fabulous go-to snack or an easy lunch/dinner that can be nutrition loaded, easy to digest and wonderfully healing.

This pumpkin soup is one of my favourites. It is loaded with vitamins for immunity, fibre for healthy bowels, antioxidants to reduce inflammation, sulphur for detoxification, and bone broth for gut healing. Most of all it is delicious!


2 Tablespoons coconut oil
2-4 cloves garlic, crushed
1 Large red onion, chopped
1 Tablespoon fresh turmeric, grated (omit it kids don’t like)
1kg Jap Pumpkin, chopped
1 Carrot, chopped
600g Cauliflower florets
1-2 Teaspoons organic curry powder (to taste)
5 cups beef/chicken stock (use my dehydrated bone stock powder! – Use 4 tablespoons of bone broth powder to 5 cups of boiling water)
Himalayan rock salt and pepper to taste

(Optional – Coconut cream to serve if you wish)

 Click the cart to shop the ingredients in my store!


Heat oil in saucepan, add garlic and turmeric and sauté until just soft.

Add all other ingredients and bring to the boil. Reduce heat, cover and simmer for approx. 10 minutes or until vegetables are soft.

Remove from heat and puree until smooth. Add Himalayan rock salt and pepper to taste.



  • Mel Jones says:

    Yum. I’ve just made this recipe and it’s the best pumpkin soup ever. I omitted the onion (fructose intolerant) and used ground turmeric as I didn’t have any fresh but loved it all the same

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