Nmami Life
HomeAbout UsProgrammesDietitiansRecipesBlogShopPricing
Log inBook consultation
Nmami Life

Evidence-based, dietitian-led nutrition by Nmami Agarwal. Real food, real science, real progress.

Programmes

  • Weight loss
  • PCOS
  • Diabetes
  • Thyroid
  • Gut health

Company

  • About us
  • Our dietitians
  • Success stories
  • Contact

Resources

  • Recipes
  • Blog
  • Pricing
  • Help centre
© 2026 Nmami Life. All rights reserved.
PrivacyTermsRefundDisclaimer
Spiced pumpkin ginger soup

Spiced pumpkin ginger soup

Nutritional benefits: This velvety, dairy-free pumpkin soup relies on the natural creaminess of roasted yellow pumpkin balanced by the warmth of fresh ginger, toasted aromatics, and coconut milk.

15 min 2 servings 150 kcal

150 kcal

Calories

3 g

Protein

15 g

Carbs

5 g

Fat

Ingredients

  • •400 g yellow pumpkin (peeled, deseeded, and cut into 1-inch cubes)
  • •1.5-inch knob fresh ginger, peeled and thinly sliced
  • •4 garlic cloves, peeled
  • •1 medium onion, roughly sliced
  • •1 tsp oil
  • •2 cups vegetable stock or warm water
  • •1/4 cup light coconut milk (or homemade fresh thin coconut milk)
  • •1/2 tsp ground cumin
  • •1/4 tsp ground turmeric
  • •1/4 tsp ground cinnamon
  • •1/8 tsp freshly grated nutmeg
  • •1/4 tsp freshly cracked black pepper
  • •Salt to taste

Method

  1. 1

    Toss pumpkin cubes, onion slices, garlic cloves, and sliced ginger with 1/2 tsp oil, salt, and pepper. Roast at 200°C (400°F) for 20–25 minutes until fork-tender and caramelized around the edges.

  2. 2

    Heat 1 tsp oil in a heavy-bottomed pot over medium heat. Sauté the sliced onion, ginger, and garlic for 3–4 minutes until translucent. Add the pumpkin cubes, turmeric, cumin, cinnamon, and salt. Stir for 2 minutes to toast the spices.

  3. 3

    Pour the vegetable stock or warm water into the pot with the roasted or sautéed pumpkin mixture.

  4. 4

    Bring to a gentle boil, cover with a lid, and simmer on medium-low for 12–15 minutes (if cooking raw pumpkin from the pot method) until the cubes are completely tender.

  5. 5

    Turn off the heat and allow the mixture to cool slightly.

  6. 6

    Transfer to a high-speed blender (or use an immersion hand blender directly in the pot) and blend until completely smooth and velvety.

  7. 7

    Return the soup to the pot over low heat.

  8. 8

    Stir in the light coconut milk, freshly grated nutmeg, and cracked black pepper.

  9. 9

    Warm through gently for 2 minutes without letting it come to a rolling boil (to preserve the coconut milk emulsion). Adjust salt to taste.

  10. 10

    Drizzle with a few drops of coconut milk, and top with toasted pumpkin seeds, coconut flakes, and a crack of fresh black pepper.