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Roasted Hokkaido Pumpkin Soup with Ginger and Turmeric

A thick and nourishing Hokkaido pumpkin soup made from roasted pumpkin for maximum depth of flavor. The recipe includes ginger and turmeric for a strong immune system and a perfectly creamy texture without excess saturated fat.

Prep time
10 min
Cook time
40 min
Total time
50 min
Servings
4

Recipe

For the roasted base

Squash, winter, butternut, raw
1 kg
Oil, olive, extra virgin
2 tbsp
Salt, table, iodized
1 pinch

For the soup

Onions, yellow, raw
1 medium
Garlic, raw
2 clove
Ginger root, raw
1 tbsp
Spices, turmeric, ground
0.5 tsp
Soup, SWANSON, vegetable broth
800 ml
Nuts, coconut cream, canned, sweetened
100 ml
Salt, table, iodized
Lemon juice, raw
0.5 piece

For the topping

Seeds, pumpkin and squash seeds, whole, roasted, without salt
2 tbsp
PUMPKIN OIL
1 tbsp

Per servingTotal
Calories:359.3 kcal1437.3 kcal
Protein:5.1 g20.5 g
Carbohydrates:52.9 g211.7 g
Fiber:7.2 g28.9 g
Water:453.3 ml1813.3 ml
Fat:16.5 g66.1 g
Micronutrients
Sugar:21.4 g85.4 g
Saturated fat:6.1 g24.2 g
Cholesterol:0 mg0 mg
Sodium:662.5 mg2649.9 mg
Potassium:1104.6 mg4418.4 mg
Calcium:140 mg559.9 mg
Iron:2.7 mg10.7 mg
Magnesium:117 mg468 mg
Zinc:1.5 mg5.9 mg
Phosphorus:116.2 mg464.6 mg
Vitamin C:58.4 mg233.7 mg
Vitamin A:1358.2 µg5432.9 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Preheat the oven to 200 °C. Place the Hokkaido pumpkin wedges on a baking tray lined with parchment paper. Drizzle with oil, season with salt, and roast for 25–30 minutes, until the pumpkin softens and the edges turn slightly brown.
2
In a large pot, heat a tablespoon of oil. Add the onion and sauté over medium heat until translucent. Then add the garlic, grated ginger, and turmeric. Sauté for another 1 minute to release the aroma of the spices.
3
Add the roasted pumpkin pieces to the pot (the skin of the Hokkaido pumpkin is edible and full of fiber, so there's no need to peel it). Pour in the hot vegetable broth.
4
Bring the soup to a boil, then reduce the heat and simmer for another 5–10 minutes to let the flavors combine.
5
Blend the soup with an immersion blender until smooth and creamy. Stir in the coconut cream and lemon zest for freshness.
6
Season further to taste with salt, pepper, and lemon juice. Serve with toasted pumpkin seeds and a few drops of pumpkin seed oil.

Nutritional benefits

Thanks to the high beta-carotene content and the anti-inflammatory effects of ginger, this meal contributes to the normal function of the immune system and eye health.

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About the author

Andrejka Poljak

Andrejka Poljak is a licensed personal trainer (AFP) with many years of hands-on experience. In addition to working with clients, she is co-founder of the AdvancedU platform, whose mission is to improve the health of the broader population by providing affordable and professionally vetted access to workouts and verified health-and-movement experts. Her work combines a systematic approach, very high professional standards, and a clear vision of how to bring quality training closer to a larger number of people.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.