Pumpkin Ginger Soup
Oct 30, 2025
This is a perfect cozy fall soup, packed to the brim with nutrients to keep you healthy during the cold and drizzly weather.
Pumpkin provides beta-carotene, which converts to vitamin A (retinol). Consuming it with healthy fats (coconut oil, hemp seeds) and zinc (pumpkin seeds) enhances conversion. Vitamin A supports immune balance and DNA repair via p53 modulation.
Coriolus versicolor (turkey tail) mushrooms contain polysaccharides that support beneficial microbiota and immune cell activity. They are rich in antioxidants like quercetin and baicalein and can be simmered, powdered, or tinctured. Find high-quality sources at Mountain Rose Herbs.
This recipe is also rich in quercetin (onions), B vitamins, and anti-inflammatory compounds (turmeric, ginger, garlic).
Pumpkin Ginger Soup
Nutrition per Serving
Ingredients
- 2 tbsp organic coconut oil
- 1 organic medium yellow onion, minced
- 4 cloves organic garlic
- 1 tsp ground turmeric
- 1 tsp ground ginger
- 2 cups organic kale, shredded
- 1 (15 oz) can organic pumpkin puree
- 1 cup organic vegetable broth
- 2 oz dried turkey tail mushrooms or mushroom powder
- ¼ cup organic hulled hemp seeds
- 1 cup organic unsweetened soy milk
- Juice of 1 organic lime
- ¼ cup organic raw pumpkin seeds
- Sea salt and black pepper, to taste
Instructions
- Mince the garlic and set aside for at least 10 minutes.*
- Heat oil in a large pot over medium heat. Add onion, spices, and garlic when ready.
- Add ginger and kale and sauté for another 3 minutes, stirring occasionally.
- Pour in pumpkin puree and broth. Add turkey tail mushrooms and hemp seeds, cover, and simmer for 15 minutes.
- Stir in soy milk and lime juice, tasting as you go. Add salt and pepper.
- Remove turkey tail mushrooms, pour into bowls, and top with pumpkin seeds.
Storage: Refrigerate up to 3 days, or freeze up to 3 months in a glass container.
*When garlic is minced, the enzyme alliinase activates allicin within 10 minutes. Heating too soon destroys the enzyme. For maximum benefits, let it sit before cooking. Allicin supports DNA repair, reduces oxidative stress, and lowers inflammation.
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