Warming Pumpkin, Ginger & Turmeric Soup (with Sports Nutrition Benefits)

As the chill settles in across Sydney, soup season is officially here. With it comes the perfect opportunity to nourish your body with warm, functional meals that feel good and fuel recovery. This Pumpkin, Ginger & Turmeric Soup is one of my go-to winter staples. It's easy to make, loaded with anti-inflammatory goodness, and you can easily bump up the protein to support your training or busy lifestyle.

Whether you’re a practitioner looking for client-friendly meal ideas or just after something comforting and nourishing — this bowl ticks all the boxes.

🥄 The Recipe: Pumpkin, Ginger & Turmeric Soup

GLUTEN & DAIRY FREE

Prep time: 10 mins | Cook time: 25 mins | Serves: 4

• 1 tbsp olive oil or ghee
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 1 tsp ground turmeric (or 1 tbsp freshly grated)
• 800g pumpkin, peeled & cubed (butternut or Jap varieties work well)
• 500ml vegetable or chicken stock
• 400ml coconut milk (or half for a lighter version)
• Salt & pepper to taste
• Optional: ½ tsp ground cumin or coriander for added flavour depth

Protein Boost Options

• 1 cup red lentils (simmer with pumpkin — blends in easily)
• 1 scoop unflavoured collagen powder (stir in after blending)
• Top with hemp seeds, shredded chicken, or roasted chickpeas

Optional for Serving

• Dollop of Greek or coconut yoghurt
• Sprinkle of pumpkin seeds or dukkah
• Chopped fresh herbs (parsley or coriander work great)

How To Make It:

1. In a large pot, heat the oil or ghee. Sauté onion until soft.

2. Add garlic, ginger, turmeric (and any extra spices). Cook 1–2 minutes until fragrant.

3. Add pumpkin and stock. Bring to the boil, then reduce to simmer for ~20 minutes, until the pumpkin is tender.

4. Stir in the coconut milk and blend until smooth using a stick blender or food processor.

5. Season to taste. Stir in collagen powder now if using, or top with your protein of choice when serving.

6. Add toppings, serve warm, and enjoy!

Why This Soup Supports Active Bodies:

This isn’t just comfort food — it’s functional nutrition in a bowl:

🧡 – Rich in beta-carotene (Vitamin A), it supports immunity and skin health, and provides slow-release carbs for sustained energy.

🌱 – Both have potent anti-inflammatory properties, perfect for supporting joints, gut health, and post-exercise recovery.

🥥 – Offers healthy fats for energy and absorption of fat-soluble vitamins.

💪 – Whether it’s lentils, collagen, or lean meats, adding protein helps support muscle recovery, satiety, and tissue repair.

Make It Your Own

This is a flexible, fridge-friendly soup that can be batched, frozen, and adapted to your needs. 3 options include:

1. Make it thicker with more lentils or keep it light with extra broth.
   
2. Swap pumpkin for sweet potato or carrot.
   
3. Add fresh herbs or warming spices like cinnamon or nutmeg for variation.

In Practice

If you're working with active clients who struggle to eat enough real food in winter, this soup is a great way to sneak in nutrients, support energy, and encourage meal prep habits. Plus, it's naturally gluten and dairy-free, making it easy to adapt for most dietary needs.