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Warm Up Your Winter with an Immune-Boosting Pumpkin Turmeric Soup

As the weather turns cooler, there's nothing like a warm, comforting bowl of soup to keep the chill at bay. Pumpkin Turmeric Soup is not only a delicious way to stay cozy but also a powerhouse of nutrients designed to strengthen your immune system. Packed with vibrant flavours, vitamin A from pumpkin and carrots, and the anti-inflammatory benefits of turmeric, this soup is the perfect blend of taste and health, ensuring you stay nourished and vibrant all winter.


  • 1 peeled carrot - cut into thick slices

  • 1 tsp of black pepper

  • ½ tsp of cinnamon

  • 2 onions - diced

  • 2 garlic cloves - crushed with the skin on

  • 600g of pumpkin - cut into cubes

  • 4 tablespoons of olive oil

  • 1 tsp of turmeric (peeled & sliced or grated)


  1. Preheat the oven to 220ºC.

  2. Prepare and cut the vegetables, drizzle with olive oil, and season with salt, pepper, and spices.

  3. Roast the vegetables and garlic until soft and lightly browned (approx. 30 minutes). Once roasted, remove the garlic skin.

  4. Meanwhile, heat 5-6 cups of water in a kettle. 

  5. Blend half of the roasted vegetables with 2 cups of water until smooth. Set aside in a bowl and repeat with the remaining vegetables.

  6. Season the blended soup with turmeric and cinnamon.

  7. Serve hot, garnished with pumpkin seeds.

Nutrition Information (Per Serving - 240g):

  • Calories: 240kcal

  • Carbohydrates: 22.5g

  • Protein: 12.78g

  • Fat: 17.2g

By incorporating nutrient-packed foods like this soup into your diet regularly, you can give your immune system the boost it needs to keep you healthy and resilient.

How do nutrients boost your immunity?

Macro and micronutrients are the superheroes of your immune system, known as nutritional immunomodulators. They play a crucial role in regulating immune responses and ensuring your body's defence mechanisms are robust. When these nutrients are lacking or not efficiently absorbed, your immune cells suffer, compromising your overall immunity and making you more susceptible to infections. Add these four essential nutrients to your diet to help supercharge your immune system this winter:

  1. Vitamin C: Found abundantly in citrus fruits, berries, kiwi, bell peppers, tomatoes, and broccoli, Vitamin C is a potent antioxidant, shielding your body from reactive oxygen species that can harm cells and tissues.

  2. Vitamin D: Crucial for lung defence against microbial invaders. Vitamin D is present in fatty fish, egg yolks, fortified milk, and mushrooms. Exposure to sunlight or taking supplements can also boost your Vitamin D levels.

  3. Zinc: Found in whole grains, tofu, tempeh, legumes, nuts, and seeds, Zinc plays a vital role in immune cell development, ensuring your body has the tools it needs to fight off infections effectively.

  4. Vitamin A: This vitamin helps reduce the recurrence of infections and can be obtained from foods like carrots, pumpkin, sweet potatoes, broccoli, cantaloupe, milk, and cheese.

Nothing beats a strong immune system, so fortify yours with a well-balanced diet rich in essential nutrients like the above and help your immune system function at its best!


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