A quick and easy go-to weeknight meal for the fall and winter, this vegan turmeric pumpkin soup is packed with immune-boosting ingredients and fall flavor!It feels kind of wrong to post a soup recipe this week given that it’s almost 80 degrees in Boston today (in mid-late October, mind you). In my defense, when I made the soup to have for dinner a couple weeks back, it felt like fall. I wore long sleeves and wasn’t covered in sweat by the time I walked to my local coffee shop (yes, that happened today).But tomorrow it’s back in the low 60s and 50s over the weekend so it will be fair game for making this soup again. This week and weekend I was at the Food & Nutrition Conference and Expo (FNCE), the annual conference for registered dietitian nutritionists. It was fun, exhausting, rewarding, tiring, heart-filling and inspiring all at the same time. As an entrepreneur working from home, work life can get a little lonely sometimes and this conference is a nice reminder that we’re not alone. That we all have each other to lean on and at the end of the day, we just want to support and lift each other up! It’s a beautiful thing.And this conference was extra special because my husband was a part of it. The company he works for was exhibiting at the Expo this year so I got to take little breaks during the weekend to pop over and see him. But with any 4 day conference where you start at 7am and don’t stop till 10pm, you’re bound to be a little tired when you get back home. I had to teach two evening yoga classes the day the conference ended and I started to lose my voice during the middle of my first class. Needless to say, I have to take good care of myself this week to make sure I’m supporting my immune system. That means adequate sleep, taking my vitamins, drinking lots of water and eating home cooked meals with immune-boosting ingredients that are easy to make (because I won’t have the energy to spend tons of time in the kitchen).Enter, this soup made with immune-boosting turmeric and pumpkin. I talk about turmeric and other immune-supporting foods in my e-book, Nourish Your Namaste. Curcumin, the active substance in turmeric that gives it its bold yellow/orange color, has been shown to enhance antibody and immune response. Plus, pumpkin is an excellent source of vitamin A, which helps regulate the immune system and protects you from infections by supporting immune system cells and barriers that keep the bad stuff out. The cannellini beans help to thicken the soup without the need for cream or milk and deliver a protein, fiber and nutrient boost!I also love how easy and quick it was to make this soup. I used canned pumpkin for the convenience factor but you could always roast your own pumpkin if you have a little extra time to play with. This will be a new go-to weeknight meal to add to our fall/winter dinner rotation.
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped (approx 1 cup)
- 3 medium garlic cloves, minced
- 2 tablespoons chopped sage (approx 10 sage leaves)
- 4 cups vegetable broth
- 1 15oz can pumpkin puree
- 1 15.5oz can cannellini beans
- 1 teaspoon turmeric
- 1/2 teaspoon nutmeg
- 1 teaspoon salt
- Pepper to taste
- Optional: Pepitas for garnish
- In a 4 quart pot, heat olive oil over medium heat.
- Add onion and cook for 5-7 minutes, or until translucent. Add garlic and sage and cook for another minute, or until fragrant.
- Add broth, pumpkin, beans, turmeric, nutmeg and salt and stir to combine. Bring to a simmer.
- Transfer to a high-speed blender or use an immersion blender to puree the soup. If using a high-speed blender, transfer soup back to the pot. Let cook for 5-10 more minutes on medium-low heat. Add pepper to taste.
- Optional: Garnish soup with pepitas (pumpkin seeds).
For other pumpkin inspiration, check out my recipes below!
I’m a nutrition coach and yoga teacher helping people to learn to love food again. I love cooking, taking pictures of my food and traveling around the world. Follow my blog for delicious, seasonal vegetarian recipes and simple strategies to bring more yoga and mindfulness into your life. And check out my e-book to learn how to improve your health through nutrition and yoga. Show me what deliciousness you make! Tag me @karalydonRD on Instagram.