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Pumpkin soup with coconut milk, turmeric and ginger

October 14th, 2021  

Autumn time means soup time and sometimes also cold time. As described in our last article, we can use our diet as a preventive measure to ensure that we are healthy in the long term. Since our gut microbiome has a major influence on our health, it seems sensible to choose foods that increase the good gut bacteria and prevent the bad ones from spreading. However, we should not only prepare for the cold season as a preventative measure, but also think long-term and focus on a healthy gut microbiome. If you would like to learn more about the development of the gut microbiome and its relevance to our health into old age, we recommend you read our last blog article: Does the gut microbiome influence our ageing process?

Pumpkin soup with coconut milk, turmeric and ginger: the recipe

But now let’s talk about the pumpkin soup recipe. The ingredients are deliberately chosen to support a healthy gut microbiome and help you counter inflammation and boost your immune system. Most of our bacteria are known to help us digest food, but they also play an important role in our immune system.

How do you make pumpkin soup?

Our pumpkin soup is quick to prepare, tastes incredibly delicious and warms you from the inside. You can make the soup from stock and either freeze it or store it in the fridge for a few days. The recipe is vegan, gluten-free and absolutely sure to succeed! We show you step by step how to prepare the pumpkin soup.

The ingredients:

  • 1 (Hokkaido) pumpkin approx. 1 kg
  • 1-2 parsnips approx. 300g
  • 1 tbsp coconut oil
  • 1 small onion, diced
  • 1 clove of garlic, chopped
  • 1 small piece of fresh ginger, chopped (alternatively 1 tsp powder)
  • 1 small piece fresh turmeric, chopped (alternatively 1 tsp powder)
  • 1 can coconut milk (400ml)
  • 500ml vegetable stock (make sure it does not contain sugar)
  • 1 pinch of salt
  • Black pepper to taste
  • Nutmeg to taste
  • Coconut yoghurt
  • Coriander
  • Pumpkin seeds
Antioxidants such as vitamin A and ß-carotene, which are found in pumpkin, can help counteract inflammation.

The preparation

  • Remove the seeds from the pumpkin, peel the parsnips and cut into pieces. Peel and finely dice the onion and garlic. Chop or grate the ginger and turmeric.
  • Prepare 500ml vegetable stock.
  • Heat the coconut oil in a saucepan and briefly sauté the onion, garlic, ginger and turmeric until translucent. Add the pumpkin and parsnip pieces and fry briefly.
  • Pour the vegetable stock and coconut milk over the roasted vegetables and simmer for 30 minutes – season with salt and black pepper and add a little nutmeg to taste. Then puree the soup.
  • Arrange your soup in a nice bowl and refine it with a spoonful of coconut yoghurt, pumpkin seeds and coriander.
  • We wish you bon appétit!

The benefits of the ingredients for your (gut) health:

Turmeric: The ingredient “curcumin” has antioxidant and anti-inflammatory effects. Turmeric stimulates the production of gastric juice and bile acids and thus supports digestion. (1,2)

Black pepper: Together with black pepper, curcumin is absorbed 2000% better in the gut. (3)

Pumpkin seeds: Source of magnesium, which counteracts the formation of oxalic acid stones. Pumpkin seeds also contain a lot of tryptophan, an essential amino acid that can be converted into neurotransmitter serotonin. Tryptophan can help reduce repressive moods, anxiety and stress and increase performance. (4-6)

Coconut yoghurt: Probiotic food, contains different strains of bacteria that support the regeneration of the gut. (7)

Onion: Prebiotic food, supports the good gut bacteria, such as Bacteroidetes in their growth. (8)

recipe pumpkinsoup with ginger and tumeric
A recipe for a healthy gut-microbiome: Pumpkin soup with coconut milk, turmeric and ginger.

What to serve with pumpkin soup?

If the pumpkin soup is not enough for you as a main course, you can have some delicious sourdough bread with it. Make sure you buy good quality bread. By the way: If you are interested in the benefits of sourdough bread for your gut microbiome and a suitable recipe, you should definitely sign up for our newsletter. We’ll have a great surprise for you very soon.

How long can pumpkin soup keep in the fridge? Can you freeze homemade pumpkin soup?

If you have made more pumpkin soup, you should definitely store it in the fridge or freeze it. It is important to note that you should let the soup cool down first. The pumpkin soup will keep in the fridge for about three days, or even up to three months if frozen. So yes, you can also freeze your homemade pumpkin soup.

Improve your health with myBioma microbiome analysis

Especially in times like these, it is enormously important to put health first. With the myBioma microbiome analysis, you get a status quo report of your gut health and can optimise it with suitable suggestions for improvement. We know that changing your diet and lifestyle can sometimes be a challenge, but our blog and social media channels will keep you updated with delicious and easy microbiome-friendly recipes.

Note: This article is for informational purposes only and is not intended to provide medical information or instructions. The recipes are for inspiration and are not intended as a therapeutic treatment. If you have any health problems, you should contact a doctor or otherprofessional immediately.


(1) Zhang S, et al. Curcumin attenuates atherosclerosis in apolipoprotein-E knockout mice by inhibiting Toll-like receptor 4 expression. J. Agric. Food Chem. 66:449–456 (2018).

(2) Aggarwal BB, Shishodia S, Takada Y, et al. Curcumin suppresses the paclitaxel-induced nuclear factor-kappaB pathway in breast cancer cells and inhibits lung metastasis of human breast cancer in nude mice. Clin Cancer Res. 2005;11(20):7490-8.

(3) Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64(4):353-6.

(4) Waclawiková B, El Aidy S, Role of Microbiota and Tryptophan Metabolites in the Remote Effect of Intestinal Inflammation on Brain and Depression. Pharmaceuticals (Basel). 11(3): 63 (2018).

(5) O’Mahony SM, et al. Serotonin, tryptophan metabolism and the brain-gut-microbiome axis. Behav Brain Res. 277:32-48 (2015).

(6) Lindseth G, et al. The Effects of Dietary Tryptophan on Affective Disorders. Arch Psychiatr Nurs. 29(2):102–107 (2015).

(7) Tillisch K, et al. Consumption of Fermented Milk Product With Probiotic Modulates Brain Activity. Gastroenterology. 144(7):10.1053/j.gastro.2013.02.043 (2013).

(8) Lindseth G, et al. The Effects of Dietary Tryptophan on Affective Disorders. Arch Psychiatr Nurs. 29(2):102–107 (2015).


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