This soup is one of those feel-good recipes that warms you from the inside out.
It’s creamy, cozy, and packed with ingredients that help your gut and immune system.
Garlic, ginger, turmeric, and bone broth bring a punch of flavor and wellness.
It’s the kind of soup I crave when I need something comforting but still nourishing.
You’ll love how easy it is to pull together—and how great it makes your kitchen smell.
Why I Love This Recipe
This one’s a favorite for so many reasons:
- I always have the ingredients on hand—hello pantry-friendly!
- It’s super creamy without any dairy
- The ginger, garlic, and turmeric feel like a warm hug when I’m under the weather
- Comes together in under 30 minutes
- It freezes so well—I always keep a stash
I started making this when I was trying to heal my digestion, and it just stuck. Now it’s a go-to even when I’m feeling great. It’s a hug in a bowl.
What You’ll Need
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground turmeric
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 3 cups pumpkin purée (canned or homemade)
- 3 cups bone broth (chicken or beef)
- ½ cup full-fat canned coconut milk (plus extra for garnish)
- Fresh parsley, chopped (for topping)
- Optional: squeeze of lemon at the end
Pro Tips
- Use fresh ginger and garlic if you can—it really makes a difference in flavor and healing benefits
- If you like it spicier, add a pinch of cayenne or red pepper flakes
- Don’t boil the coconut milk too hard or it can separate—just let it gently warm through
- Blend the soup with an immersion blender right in the pot—it’s faster and less cleanup
- Add lemon juice at the end for brightness—it brings everything to life
Tools You’ll Need
- Large soup pot
- Wooden spoon
- Immersion blender (or regular blender)
- Measuring cups and spoons
- Cutting board and knife
Substitutions and Variations
- Swap bone broth for veggie broth to make it vegan
- Use sweet potato purée instead of pumpkin for a slightly sweeter twist
- Add cooked shredded chicken for extra protein
- Swap coconut milk with cashew cream or oat milk if preferred
Make Ahead Tips
You can make the whole soup ahead and store it in the fridge for up to 5 days, or freeze it for 3 months. It actually tastes better the next day!
How to Make Gut-Healing Pumpkin Soup
Step 1: Sauté the Aromatics
Heat 2 tablespoons olive oil in a large soup pot over medium heat. Add 1 diced yellow onion and cook until soft and translucent, about 5 minutes.
Step 2: Add Garlic, Ginger, and Spices
Stir in 4 minced garlic cloves, 1 tablespoon grated fresh ginger, 1 teaspoon ground turmeric, ½ teaspoon sea salt, and ¼ teaspoon black pepper. Cook for another 1-2 minutes until fragrant.
Step 3: Add Pumpkin and Bone Broth
Pour in 3 cups pumpkin purée and 3 cups bone broth, stirring everything together. Bring to a gentle simmer.
Step 4: Simmer
Let the soup simmer gently for about 10–15 minutes, uncovered, to let the flavors meld.
Step 5: Add Coconut Milk
Stir in ½ cup full-fat canned coconut milk and let it warm through. Do not boil.
Step 6: Blend the Soup
Use an immersion blender to blend until totally smooth. If using a regular blender, work in batches and blend carefully.
Step 7: Serve and Top
Ladle the soup into bowls and top with a swirl of coconut milk, chopped parsley, and a little fresh lemon juice if you like.
Leftovers & Storage
- Store in an airtight container in the fridge for up to 5 days
- Freeze in single servings for up to 3 months
- Reheat gently on the stove or in the microwave—don’t boil hard
Servings & Time
- Serves: 4
- Total Time: 25 minutes
Macros (per serving, approx.)
- Calories: 215
- Protein: 7g
- Carbs: 18g
- Fat: 14g
- Fiber: 3g
Why This Recipe Works (Quick Science)
The garlic, ginger, and turmeric all have natural anti-inflammatory and immune-boosting properties. Bone broth adds gut-supporting collagen and amino acids. Coconut milk provides healthy fats that help absorb the turmeric’s curcumin. Blending everything makes it easier to digest and super creamy.
Common Mistakes
- Boiling the coconut milk – it can separate. Keep heat low when adding.
- Using too much salt – bone broth is often already salty, so taste before adding more.
- Not blending enough – soup won’t be smooth unless fully blended.
- Using pumpkin pie filling – make sure it’s plain pumpkin purée!
What to Serve With
- Crusty sourdough bread or grain-free crackers
- Side salad with lemon vinaigrette
- Roasted veggies
- Grilled chicken or hard-boiled eggs for extra protein
FAQ
Can I use fresh pumpkin?
Yes, roast and purée it first. You’ll need about 1½ cups mashed.
Can I skip the coconut milk?
Yes, but it won’t be as creamy. Sub with cashew cream or a splash of oat milk.
Is this soup spicy?
Not really. It’s flavorful but mild. Add cayenne if you like heat.
Can I make it in advance?
Absolutely. It tastes even better the next day.
Ready to Make It?
Give this soup a try next time you need a warm, healing meal. If you make it, drop a comment below and let me know how it turned out—or ask any questions! I’d love to hear from you.