• Lorna

IMMUNITY BOOSTING SOUP: Turmeric & Pumpkin Soup with Coconut & Lime

Updated: Jan 25, 2021


1 Brown Onion

2 tablespoons coconut oil (cold pressed virgin coconut oil)

3 Garlic Cloves

3 cm piece of fresh turmeric root, thinly sliced

thumb piece size of root ginger thinly sliced

½ teaspoon ground cinnamon

½ bunch of fresh parsley, stems washed, well roughly chopped, leaves reserved for garnish

1 teaspoon chilli flakes (plus more to serve)

1kg Jap pumpkin or Butternut (for sweeter taste) cut into 2cm chunks

1 Cup split Red Lentils washed

4 Cups of Vegetable stock or Chicken stock (or bone broth if preferred)

1 cup coconut cream (plus more to serve)

½ Lime juiced (and more to serve)

1 teaspoon Himalayan salt

Spring onion or roasted pepitas to serve


Step One Cook coconut oil and onion in large saucepan over high heat until softened.

Step Two Add garlic, turmeric, ginger, cinnamon, parsley and chilli cook for a few minutes till fragrant.

Step Three Add pumpkin, lentils and stock, bring to boil cover and reduce to a simmer until pumpkin is soft (about 20 mins)

Step Four Once cool, use a stick or upright blender to puree the soup. Return to stove, add coconut cream and bring to a desired temperature (do not boil).

Step Five Serve into bowls add the lime juice and salt as desired. Serve with extra lime wedges, parsley and coconut cream. Top with Spring Onions and/or roasted pepitas as required.

Benefits of this immunity boosting soup

Onions Contain high amounts of the antioxidant quercetin, helping the body fight free-radicals, breaks up mucus in the head and chest and boosts the immune response.

Turmeric The major active ingredient in turmeric is Curcumin which, along with its powerful anti-inflammatory effects, has an amazing ability to fight infection. Turmeric has 5-8 times the antioxidant ability of Vitamins C and E.

Garlic Garlic is nature’s antibiotic. Stimulating the activity of immune cells that destroy the cold and flu virus.

Ginger Containing the active ingredients Shogaol’s and Gingerols, stimulating blood circulation, opening the sinuses. Ginger reduces fever, soothes sore throats and encourages coughing to remove mucus from the chest.

Coconut Oil Containing Lauric acid which enhances immunity, anti-viral, anti-bacterial and anti-microbial making this an ideal oil every day to achieve optimal health and wellness.

Pumpkin Great source of Vitamin A, Folate, Manganese and Vitamin B2.

Lentils High in fibre, which will reduce cholesterol levels naturally, B6 vitamins great for nervous system. Blood sugar regulators, and good source of protein.

Parsley The vitamins, minerals and antioxidants found in this herb include Vitamin C, A, and K, Folate and B3 which boost the immune system. Assisting with collagen production and skin protective. B3 essential for the production of hydrochloric acid in the stomach.

Spring Onions A rich source of phytochemicals including quercetin and anthocyanins which both protect and support the immune system.

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