Spicy & Healthy Pumpkin Soup Recipe

My last recipe was on a delectable vegan fruit smoothie, and today, again, I have something healthy for you. It’s quick and easy to make and tastes delicious: it’s a spicy and healthy pumpkin soup recipe that I’m going to share with you.

And no, you don’t have to be Gordon Ramsay to prepare a perfect soup. It is just so perfect for beginners.

Let’s get started.

Why should you try this recipe?

  • Helps in losing weight
  • Reduces blood sugar levels.
  • Increase good cholesterol and reduces the bad.
  • Regulates blood pressure.
  • Quickens the digestion process and aids in metabolism activities.
  • Rich in vitamin A, antioxidants, and other nutrients help prevent the risk of chronic health diseases.
  • Boosts immunity
  • Improves eyesight

And, needless to say, a perfect recipe for Halloween.

Ingredients Required

I have used these ingredients for the soup preparation: pumpkin, onions, ginger, garlic, cloves, black peppers, green chilies, bay leaves, vegetable broth, olive oil, mint or parsley leaves, oregano, and mayonnaise.

Spicy & Healthy Pumpkin Soup Recipe ingredients

For soup:

  • Pumpkin: 10-20 cubes ( medium-sized )
  • Onions: 1 whole ( chopped or sliced )
  • Ginger: 2-3 tablespoons ( grated )
  • Garlic: 4-5
  • Cloves: 4-5
  • Black peppers: 6-8
  • Green chilies: 2
  • Bay leaves: 1
  • Vegetable broth: 2-3 cups ( or accordingly)
  • Olive oil: 1 tablespoon

For garnishing

  • Mint leaves: 2-3
  • Oregano: 1/2 tablespoon
  • Mayonnaise: 1/2 tablespoon
  • Pumpkin or pepita seeds

Benefits of the Ingredients


Pumpkin is a good source of calcium, magnesium, vitamin A, C, and E. It’s also loaded with iron, zinc, fiber, beta-carotene, and potassium. It is high in lutein that helps to prevent cataracts. Additionally, it helps to cure stomachache.


Onion has anti-bacterial properties and is filled with nutrients and antioxidants. It has various vitamins and minerals. It helps to control blood sugar levels. It also helps to maintain bone density. It boosts the digestion process and bowel movements. It helps to reduce bad cholesterol levels. It helps to maintain heart health.


Ginger aids in digestion and keeps away stomach diseases. It helps to cure a cold, nausea, and flu and keeps you warm in colder months. It has anti-inflammatory properties that help to heal muscular pain. It is good for heart health.


It regulates blood sugar levels and maintains bone health. It has anti-bacterial properties that kill bacteria. It reduces stomach ulcers and improves liver functioning. It relieves toothaches. It strengthens the immunity system.

Black pepper

It’s high in fiber and antioxidants. Black pepper is loaded with manganese, iron, vitamin K, copper, and other nutrients. It’s good for the digestion process and helps to cure constipation. It helps to prevent the growth of cancer cells. It helps to fix different skin problems. It treats depression and anxiety. It helps in losing weight. It treats respiratory problems.

Green chilies

It’s filled with fiber, which helps indigestion. It’s rich in calcium, vitamin E, and C. It’s good for the skin too. It boosts immunity. It’s rich in antioxidants, anti-inflammatory, and anti-bacterial properties. It helps in improving vision and curing respiratory problems.

Bay leaves

Bay leaves are filled with iron, potassium, calcium, magnesium, vitamin A and C. It helps in treating migraines. It reduces fungal infections. It contains enzymes that help in the digestion process and bowel movements. It helps in improving heart health and reduces anxiety.

Vegetable broth

It is loaded with phytochemicals, antioxidants, and anti-inflammatories properties. Vital nutrients and other minerals are found in the vegetables used in the broth. It helps to reduce cold and flu symptoms. It helps in the digestion process and improves vision. It helps in building bone health. It helps to maintain blood pressure. It helps in detoxification and blood circulation. Vegetable broths nourish your body a whole level.

Olive oil

Being a healthy oil, olive oil helps in preventing stroke and other cardiovascular diseases. It cures diseases like acute pancreatitis, ulcerative colitis, etc., and maintains good cholesterol levels. It relieves constipation.

Mint leaves

It’s rich in nutrients. Mint leaves reduce bacterial growth and give a refreshing smell to your mouth. It treats skin conditions. It improves Irritable bowel syndrome and relieving indigestion, and it helps in improving brain function. Also, it improves cold and flu symptoms.


This herb gives energy and rejuvenates the body. It reduces stroke or other cardiovascular diseases. It helps to prevent bacterial growth that affects the gut and your skin. It aids in digestion and maintains the metabolism process. It boosts immunity. It consists of fiber, iron, Manganese, omega fatty acids, vitamin E, calcium.


It helps heart health and contains various essential nutrients, protein, and minerals like vitamins A, D, E, and K.

Steps to Prepare this Spicy & Healthy Pumpkin Soup

1. Take a saucepan with a lid. Put 1 tablespoon of oil in it, then add the 1 whole onion chopped, 2-3 tablespoons of grated ginger, 4 to 5 garlic cloves, and sauté the pan.

2. Add 4-5 cloves, 6-8 black peppers, 1 bay leaf, 2 green chilies with some salt into the pan and cook for 1 minute. Add the slices of pumpkin and cover the lid for a minute.

3. Add a cup of vegetable broth to it. Keep the flame low and cook it for 8 minutes or till the ingredients get properly cooked.

4. Switch off the flame and let it cool down, and then blend it well.

pumpkin puree

5. Pour the pumpkin paste into the pan again, add the mint or parsley, oregano, mayonnaise, pepita seeds for garnishing.

Spicy & Healthy Pumpkin Soup Recipe

Your pumpkin soup is ready. Serve it hot!

When and how to have this hot soup?

You can have it anytime you like. But the ideal time to have the pumpkin soup is at dinner with some croutons. Since it’s a soup, you have to serve it hot or warm.

Finally, I would like to add that this Spicy & Healthy Pumpkin Soup recipe is a great dinner choice. It’s quite delicious as well as beneficial for your health. In my opinion, it would be the best winter dinner.

It makes me feel full when I have this soup in my dinner with some homemade croutons. The ingredients are easy to get, and the preparation takes no time. It’s like just a few simple and quick steps, chop it, boil it, blend it and have it. Be it an adult or a kid, it tastes great and looks amazing for anyone to try.

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