Pumpkin and Coconut Soup

Written by Lee on . Posted in All, Autumn, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Nutrient Rich, Organic, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

Pumpkin and Coconut Soup

The transition to autumn has seen many of my typical summer meals fly out of the window to be replaced with hot, flavoursome comfort foods. Soup is my new autumn go-to food and a winning companion for those cosy evenings indoors, watching the windows fog up as it burbles contentedly on the stove top.

Soups can be supercharged with a range of nutrient dense ingredients that will keep your immune system powering through this unusually cool weather and warm your heart with their every mouthful.

All you need to do is settle in and allow this delectable pumpkin and coconut soup to console you after a hard day’s work, or as a quick, satisfying lunch option combined with some toasted Spinach Bread Soldiers.

The creaminess of the coconut milk will whisk your imagination away to a deserted, warm tropical island. Absolute bliss! This recipe also contains some specific ingredients that will get your immune system fired up too:

Did you know that your immune system has a huge connection to your gut health? It is estimated that the gut is responsible for over 80% of your immune system response.

Coconut is a wonderful ingredient to improve the health of your gut and digestive system. Coconut oil has wonderful medicinal qualities to improve your immunity as it  has great anti-yeast and anti-viral, anti microbial and antibacterial properties. Coconut oil is also wonderful for the health of intestinal cells and gut flora. Here is some more information about good fats and oils.

Onion and garlic are highly renowned for their immune boosting properties. Onion contains significant amounts of quercetin; responsible for the protection and healing of damaged cells. Garlic promotes the growth of white blood cells, which help to fight germs in your system. Garlic is also a great natural antibiotic that will not harm your digestive system. It is great to take daily in order to prevent the development of harmful infections, viruses, and to ward off parasites.

Ginger is a great remedy to alleviate nausea, motion sickness, indigestion, bloating and morning sickness. It is also a great anti-inflammatory.

This soup is wonderfully tasty and will make you feel all warm and spicy inside, just look outside and see that now is the perfect time to indulge in home cooked comfort food.

It will only take you 20 minutes to pull together, but will keep your immune system happy and healthy in the long term.

Pumpkin and Coconut Soup

1 TBS coconut oil
1 onion, diced
2 cloves garlic crushed
1/2 tsp fresh ginger chopped finely
4 cups peeled and diced pumpkin
1 1/2 cups vegetable stock (yeast and sugar free)
2 cups coconut milk
1/2 tsp nutmeg
sea salt and freshly cracked pepper to taste


In a large saucepan, cook the onion and garlic in coconut oil until translucent
Add remaining ingredients, stirring to combine and bring to the boil
Cook on a medium heat for a further 15 minutes then remove and serve piping hot

For more gluten, wheat, dairy, yeast and sugar free recipes visit

Happy Cooking 🙂

Lee xo

Tags: , , , , , ,

Comments (11)

  • rachel jane


    I have often sough out soup recipes with coconut milk. I will add this one to my list. I didn’t know of the medicinal qualities of coconut milk! – thank you. Can I ask a question? What about coconut oils in shampoos and conditioners – would they have beneficial qualities?


    • Lee Supercharged


      Yes I am sure they would have beneficial qualities as long as there is no added chemicals in the shampoos etc 🙂


  • Heather


    I was wondering if you are supposed to blend this soup with an immersable blender after you cook it? Because the soup pictured looks like a creamy soup. But you only mention adding diced pumpkin…. The ingredients sound delicious. Thanks!


    • Lee Supercharged


      Hi Heather you can have it chunky or blended whatever you prefer. Lee


  • Roast Pumpkin and Tamari Seeded Brown Rice Salad « Supercharged Food's Blog


    […] You mightn’t realise at first glance, but the humble pumpkin is present with a vast array of unique edible substances, with powerful medicinal properties. Researchers at Jiwaji University have done some lengthy investigations on the medicinal and biological potential of pumpkin, and have found several amazing health promises within this everyday veg. They’ve been found to contain several phyto-constituents belonging to the categories of alkaloids, flavonoids, and palmitic, oleic and linoleic acids, and boast important medicinal properties including anti-diabetic, antioxidant, anti-carcinogenic, and anti-inflammatory. Now who would’ve thought pumpkin could have a profile that sounds so similar to that of a pharmaceutical drug? The truth is that many common grocery items claim these kinds of benefits. They key is uncovering them! For more of my recipes featuring the impressive pumpkin, try these tasty, simple oven roasted vegetables and if you can’t move past the good old pumpkin soup, try this exotic pumpkin and coconut soup. […]


  • Erin


    Hi lee,

    Tried to access the spinach soldiers recipe from here but it doesn’t seem to be working? Where can I find it? Thanks!


Leave a comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.


  • New recipe up on the blog Sailors Broccoli and Stilton
  • It may not look the best but it tasted great!
  • Food nerd alert Just colour blocking my fruit and vegetables
  • Didnt know what to cook tonight but threw together this
  • Are you ready to feel golden?Upgrade your morning coffee and
  • Supercharged Tuesdays or as I like to call it Chewsday



Get every new post on this blog delivered to your Inbox.

Join other followers:

Free supercharged recipes delivered to your inbox!

When you register for our newsletter you'll also receive a FREE gut health recipe ebook.