Immune Boosting Pumpkin & Sweet Potato Soup

This comforting, immune-boosting Pumpkin & Sweet Potato Soup is packed with essential vitamins, minerals, antioxidants, fibre, and healthy omegas, everything your body craves when fighting off a cold or flu. With powerful healing properties in every spoonful, it might just be the most nutrient-dense bowl you’ll ever eat.

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Immune Boosting Pumpkin & Sweet Potato Soup

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Prep Time 15

Cook Time 35

Total Time 50

Course Dinner, Lunch

Servings 6 People

Nutritional Profile

Wholesome Human Hero Ingredient:

Fibre-rich Vegetables & Anti-inflammatory Spices

Onions, garlic, and pumpkin seeds—along with our hero veggies, pumpkin, sweet potato, and carrot—are rich in fibre and prebiotics that feed good gut bacteria, strengthen the immune system, and help the body fight off viruses.
Ginger, turmeric, cinnamon, cloves, and black pepper offer powerful antioxidant and anti-inflammatory support to reduce oxidative stress.
We’ve also included collagen to help maintain the integrity of the gut lining and support overall digestive health.

Ingredients

3 tbs extra virgin olive oil
¼-½ pumpkin, kent (depending on size), 2-3cm cubed
1 large sweet potato, 2-3cm cubed
3 large carrots 1-2 cm rounds
1 large brown onion, diced
4 garlic cloves, minced or finely grated
1 tsp ginger, grounded
½ tsp cinnamon, grounded
½ tsp mixed spice
⅕ tsp cloves, grounded
½ tsp Himalayan salt or sea salt
½ tsp cracked black pepper
4 cups vegetable or chicken broth
½ cup coconut milk. canned full-fat (check label, no emulsifiers)
1 tbs collagen, Marine or Bovine, optional

Garnish (Optional)

2 tbs pepitas (green pumpkin seeds)
Fresh chives, finely chopped

Instructions

STEAM pumpkin, sweet potato and carrots until soft in a large stainless-steel saucepan.
REMOVE from heat and use the same pan, mash or blend with a stick blender.
HEAT oil in a medium nonstick pan over medium heat and sauté the onion and garlic, until the onion becomes translucent.
ADD all the spices to the pan and stir till fragrant and remove from heat.
ADD the onion mixture into the pumpkin mixture, and add the salt and pepper and stir well.
POUR in the broth, bring to the boil and add the collagen, stir well to dissolve and simmer for 5-6 minutes to allow the flavours to mingle.
BLEND using a hand stick blender directly into the pot till smooth.
ADD the coconut milk and mix well, on low heat for a few more minutes.
SERVE and garnish with a sprinkle of pumpkin seeds and fresh chives.

Keyword Healing Soups, Healthy Soups, Immune Boosting Soup, Pumpkin Soup, Sweet Potato Soup, Winter Soups

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Inspiration and tips

Swap any of the above vegetables with any other root vegetable like parsnip or turnips.
Swap onions for leeks or spring onions.
If sensitive to onions and garlic, omit onion and garlic or use an infused garlic Olive Oil.
Add ¼ tsp chilli flakes or fresh chilli if you prefer a spicier soup.
Perfect to double up the ingredients and freeze in batches for a quick lunch or dinner option, or for when your immunity needs a boost.