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Spiced Pumpkin Chia Soup

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It’s pumpkin season! As the temperatures drop and the leaves turn golden orange, what could be more warming but a cosy bowl of spiced pumpkin soup?


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By the colour alone, you know it is going to be good for you; it is a rich source of antioxidants (especially beta-carotene), which help protect the body from free radical damage. The high vitamin A and C content, plus iron and folate, boosts the immune system. The Vitamins A, C and E also promote healthy eyesight and healthy skin. So altogether, this soup is a great choice to ward off the winter bugs and keep your skin smooth and glowing, despite the chafing winds and colder weather.


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This soup is gently flavoured with aromatic Indian spices, including the powerful antioxidant and anti-inflammatory turmeric, plus fresh ginger. For chilli lovers out there, you can add a half a teaspoon of chilli flakes for some chilli heat! To add some sweetness, I have added a little of apple, but if you have run out, you could always use a spot of coconut sugar.

To super charge this soup further, I have added in some chia seeds (which also helps thicken the soup) and optional protein powder; I may add this depending on my training goals for the day.


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This soup keeps in the fridge for about 5 days and freezes well too. Easy autumnal meal prepping! If preferred, you can roast your pumpkin if you have time. This adds a little smokier flavour.


Preparation time: 15 mins

Cooking time: 20 mins (plus roasting time, if roasting the pumpkin).


  • 1 clove of garlic, crushed
  • 1 small white onion, chopped
  • 2 tsp. curry powder
  • 1 tsp. fresh root ginger, coarsely chopped
  • 700g pumpkin, peeled and chopped into 2cm chunks (pre-roasted if desired)
  • 2 large carrots, peeled and sliced thickly
  • 1 apple (I use Braeburn chopped coarsely) or 1 tsp. coconut sugar
  • 5L vegetable stock
  • 1 tsp. fresh thyme leaves
  • Optional: 3 tbsp. protein powder (pea or soya bean work well)
  • 50ml coconut milk or oat milk
  • 2 tbsp. chia seeds
  • Salt and pepper



  1. Add ½ tsp. coconut oil or rapeseed oil in a deep non-stick pot, or 2-3 tbsp. water if dry-frying and gently sauté the chopped onion and garlic on a medium heat for 3 mins until soft.
  2. Add the curry powder and chopped ginger and continue cooking for a further minute.
  3. Add the chopped pumpkin, carrots, apple or coconut sugar, vegetable stock and thyme leaves. Bring to the boil and then simmer for 15-20 mins until the veggies are soft. If using protein powder, add it now.
  4. Using a blender or food processor, blend until smooth.
  5. Stir in the coconut or oat milk and chia seeds and season to taste.
  6. Pour into bowls and serve with some thyme sprigs, toasted pumpkin seeds, a dusting of ground flaxseed and a swirl of coconut cream. Enjoy!


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Don’t forget you can find my favourite recipes in my FREE eBook here.

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