SuperAge Dinner: Healthy Pumpkin Coconut Soup

This creamy and comforting pumpkin coconut soup is the perfect lunch or dinner side dish for fall and winter. Packed with nutrients and warming spices, it’s a delicious way to nourish your body during the colder months. The combination of pumpkin and coconut milk creates a velvety texture, while the spices add depth and complexity to the flavor profile. Topped with crunchy pumpkin seeds, this soup is not only satisfying but also provides a pleasant contrast in textures.

SuperAging Benefits: Pumpkin Coconut Soup

• Pumpkin: Rich in vitamin A, fiber, and antioxidants; supports eye health and immune function
• Coconut milk: Contains healthy fats, promotes heart health, and aids in nutrient absorption
• Ginger: Anti-inflammatory properties, aids digestion, and may help reduce nausea
• Turmeric: Powerful anti-inflammatory and antioxidant properties
• Pumpkin seeds: High in magnesium, zinc, and omega-3 fatty acids; supports heart and prostate health

Nutritional Information Per Serving

• Calories: 220
• Protein: 5g
• Carbohydrates: 20g
• Fat: 15g*
• Fiber: 5g

*Mostly healthy fats from the coconut milk and olive oil

Recipe

Servings: 4 | Prep time: 15 minutes | Cook time: 30 minutes

Ingredients:

• 4 cups pumpkin, peeled and cubed (about 1 small pumpkin)
• 1 can (14 oz.) light coconut milk
• 2 cups low-sodium vegetable broth
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tbsp. olive oil
• 1 tsp. ground ginger
• 1 tsp. ground turmeric
• 1/2 tsp. ground cinnamon
• 1/4 tsp. ground nutmeg
• Salt and pepper to taste
• 1/4 cup pumpkin seeds (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sauté until softened, about 5 minutes.
2. Add pumpkin cubes, ginger, turmeric, cinnamon, and nutmeg. Stir to coat the pumpkin with the spices and cook for 2 minutes.
3. Pour in vegetable broth and bring to a boil. Reduce heat and simmer for 15–20 minutes or until pumpkin is tender.
4. Add coconut milk and simmer for an additional 5 minutes.
5. Remove from heat and use an immersion blender to puree the soup until smooth. (Alternatively, carefully transfer to a blender in batches to blend.)
6. Season with salt and pepper to taste.
7. Serve hot, garnished with pumpkin seeds.