Pumpkin: In Season

When you think about pumpkins, what comes to mind? Jack-o’-lanterns? Pumpkin pie? Charlie Brown? Spice lattes? Well, there’s more to these orange gourds than Halloween and sugary (but delicious!) desserts and drinks. Pumpkins have numerous health benefits — none of which take center stage in autumn’s most frequent offerings. These fall icons have a range of fantastic benefits, including being one of the best-known sources of beta carotene.

Pumpkin boosts Immunity

Looking for a way to ward off illness and improve your immune system? Try pumpkin. The large shot of vitamin A the fruit provides helps your body fight infections, viruses, and infectious diseases. The oil even helps fight various bacterial and fungal infections. Plus, they are packed with nearly 20 percent of the recommended amount of daily vitamin C, which may help you recover from colds faster.

Heart Healthy

Eating pumpkin is good for the heart. The fiber, potassium, and vitamin C content in pumpkin all support heart health. Studies suggest that consuming enough potassium may be almost as important as decreasing sodium in the treatment of high blood pressure.

High blood pressure is a risk factor for cardiovascular disease (CVD). Typically, reducing sodium intake involves eating meals that contain little or no salt.

A great source of fiber

The fiber keeps you energized. One cup of pumpkin has about 7 grams of fiber (about 20% of the recommended daily amount), whereas kale has a little less than 3 grams. While both have a place on your plates, the fiber content of pumpkin will fill you up, help stabilize blood sugar, and keep your energy up throughout the day.

Pumpkin Soup

This vegan pumpkin soup ticks all the boxes! Its rich, creamy and ultimately satisfying. And best of all, it’s super easy, and ready in 30 minutes or less!

IngredientsPumpkin Soup

  • 1 Tbsp Coconut Oil or other oil
  • 1 Medium Onion White, Yellow or Brown, chopped
  • 2 Cloves Garlic crushed
  • 1 tsp Ginger minced or finely chopped
  • 1 tsp Thyme
  • ½ tsp Cayenne Pepper
  • 9 cups Pumpkin (2.2lb) peeled and cubed
  • 14 ounce Can Coconut Cream, Unsweetened
  • 1 and ½ cups Vegetable Stock/Broth
  • Salt and Pepper to taste


  1. Add the coconut oil to a pot with the chopped onion, garlic and ginger and sauté.
  2. Then add the thyme and cayenne pepper and sauté until the onions are softened.
  3. Add in the coconut cream and vegetable stock and the pumpkin and bring to the boil.
  4. Turn down the heat and simmer until the pumpkin is soft and cooked (around 10 minutes).
  5. Use an immersion blender to blend it smooth inside the pot. If you haven’t got an immersion blender, then transfer to a blender jug in stages and blend until smooth.
  6. Add salt and pepper to taste.
  7. Serve with some pumpkin seeds as garnish (optional).

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