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Updated: Jan 9, 2023

In the cooler months, soup is my go-to lunch and dinner option. It is so easy to make, easy to digest, packs a punch with flavour and is deeply nourishing. Especially in Autumn and early-mid Winter with the Vata dosha at its peak, your body needs to be accessing food with some moisture and density to keep your digestion nice a strong, and immunity at its best.

This pumpkin soup is one I have tailored over a few years and for me, is the most silky, luscious and satisfying pumpkin soups around. Also, it uses few ingredients and minimal minutes of your time to prepare.


  • 1 medium sized pumpkin of your choice (I love the Jap pumpkins for their full, creamy flavour)

  • 1 brown onion chopped

  • 1-2 tbsp olive oil

  • 1 1/2 tsp cumin seeds

  • 1 1/2 tsp coriander powder

  • 1 tsp cinnamon powder

  • 4 cm piece organic and local fresh ginger

  • 400 ml organic coconut milk or cream

  • 2 cups organic vegetable stock

  • Fresh black pepper and Himalayan rock salt

  • Extra coconut cream, pumpkin seeds, fresh herbs, cracked pepper and bread to serve


  1. Peel, de-seed and roughly chop the pumpkin and set aside.

  2. Take a large saucepan and bring to a medium heat. Add the olive oil and the onions. Stir consistently for a few minutes until onions soften and become translucent.

  3. Now add the spices and stir for a minute or so until fragrant.

  4. Grate the fresh ginger into the mix and stir consistently for another minute until fragrant.

  5. By this stage, your kitchen will be smelling amazing! Add the pumpkin and a pinch of salt, stirring well for about 5 minutes until the pumpkin pieces begin to soften.

  6. Now add your vegetable stock, lower the heat to a gentle simmer and cover with a lid.

  7. Cook for about 20 minutes until the pumpkin is well cooked and beginning to fall apart.

  8. Turn off the stove momentarily, take the saucepan off the heat.

  9. Add the coconut cream, salt and pepper to taste.

  10. Take a Stick Blender/Bar Mix and blend the soup to a smooth consistency in the saucepan.

  11. Bring back to a low heat on the stove and stir until warmed through.

  12. Serve straight away and with some fresh parsley or herbs, cracked pepper, pumpkin seeds, swirl of extra coconut cream and crunchy bread if desired.


The sole purpose of these articles is to provide information about the science of Ayurveda. If you have an acute or chronic health concern, please consult your chosen trained health care professional who can fully assess your needs and address them effectively. If you are seeking the medical advice of a qualified Ayurvedic Practitioner, contact The Sattva Centre directly -

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