If you’ve been looking for a delicious way to support your heart, manage cholesterol, and nourish your body from the inside out — this super soup might just become your new favorite.
More than just a comforting meal, this nutrient-rich pumpkin soup is crafted with ingredients known to help:
✅ Lower LDL (bad) cholesterol
✅ Combat anemia
✅ Boost immunity and digestion
Let’s explore how this healing recipe works, and then we’ll dive into the simple step-by-step preparation.
💛 Why This Soup Works
Each ingredient is chosen not just for flavor, but for its therapeutic properties:
- Pumpkin: Rich in fiber and antioxidants like beta-carotene, which helps lower cholesterol levels and reduce arterial plaque buildup.
- Garlic: A known heart-health hero — it helps reduce blood pressure and has cholesterol-lowering effects.
- Ginger: Reduces inflammation, improves circulation, and supports digestion.
- Olive Oil: Loaded with monounsaturated fats that raise HDL (good) cholesterol and lower LDL (bad) cholesterol.
- Red Bell Pepper: High in vitamin C and carotenoids, it supports immune function and helps prevent oxidative stress.
- Cumin & Paprika: These spices not only boost flavor but improve metabolism, aid digestion, and offer anti-inflammatory benefits.
- Coconut Milk: Provides healthy fats (MCTs) that are quickly used for energy, not stored as fat — and it adds a creamy finish without dairy.
- Onion: Naturally lowers blood sugar and reduces the risk of cardiovascular disease.
- Low-Sodium Broth: Keeps the soup heart-friendly while delivering a rich base for all the nutrients to shine.
🥣 Ingredients (Serves 4)
- 1 tablespoon extra virgin olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 teaspoon fresh ginger, grated
- 1 teaspoon ground cumin
- ½ teaspoon sweet paprika
- 4 cups pumpkin, peeled and diced (or butternut squash)
- 4 cups low-sodium chicken or vegetable broth
- ½ cup coconut milk
- Salt and pepper to taste
Instructions
- Heat the Oil: In a large pot over medium heat, add olive oil. Once hot, sauté the onion until soft and translucent (about 5 minutes).
- Add Flavor Builders: Stir in garlic, red bell pepper, ginger, cumin, and paprika. Cook for another 2–3 minutes until fragrant and softened.
- Add the Pumpkin: Pour in the diced pumpkin and stir to coat in the spices.
- Simmer the Base: Add broth and bring the soup to a boil. Then, lower the heat and simmer uncovered for about 20 minutes, or until the pumpkin is tender.
- Blend for Creaminess: Use an immersion blender to puree the soup until smooth, or carefully transfer it to a blender in batches. (Skip this step if you prefer it chunky!)
- Add Coconut Milk: Stir in the coconut milk and let it heat through. Taste and adjust salt and pepper as needed.
- Serve & Heal: Pour into bowls, garnish with fresh herbs, seeds, or a drizzle of olive oil — and enjoy!
🌟 Pro Tips:
Add a handful of spinach or kale before blending for extra iron and antioxidants.
A sprinkle of turmeric can enhance the anti-inflammatory effect.
Serve with whole grain bread or brown rice for a complete, fiber-rich meal.
❤️ Why You’ll Love This Recipe
This soup is:
Creamy without dairy
Vegan/vegetarian friendly (if using veg broth)
Anti-inflammatory
Naturally sweet with no added sugar
Easy to make and perfect for meal prep
Whether you’re supporting a cholesterol-friendly diet, managing blood sugar, or just looking for a warming, wholesome meal — this healing soup delivers nourishment in every spoonful.
I’ve provided the following video below.