Pumpkin and Ginger Soup with Chia Seeds

A warming, silky blend of roasted pumpkin, fresh ginger, and aromatic spices, finished with chia seeds for texture and micronutrient depth. This comforting soup supports digestion, immunity, and metabolic function—ideal for cooler days or gentle cleansing.

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Preparation Time

• Prep time: 10 minutes
• Cook time: 30 minutes
• Total time: 40 minutes
• Servings: 3–4 portions

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Ingredients

• 2 cups pumpkin (peeled and cubed; or use roasted pumpkin flesh)
• 1 medium carrot, chopped
• 1/2 onion, diced
• 1 garlic clove, minced
• 1 tablespoon fresh ginger, grated
• 2 teaspoons extra virgin olive oil
• 2 cups low-sodium vegetable broth or filtered water
• 1/2 teaspoon turmeric (optional)
• Sea salt and black pepper to taste
• 1 tablespoon chia seeds
• 1 tablespoon lemon juice or apple cider vinegar (for finishing)
• Optional garnish: fresh parsley, pumpkin seeds, or a swirl of coconut milk

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Instructions

1. Sauté aromatics: In a pot, heat olive oil. Add onion, garlic, and ginger. Cook for 3–4 minutes over medium heat until fragrant.
2. Add vegetables: Stir in pumpkin, carrot, turmeric (if using), salt, and pepper. Cook for 2 minutes.
3. Simmer: Pour in broth or water. Bring to a boil, reduce heat, and simmer for 20–25 minutes, or until vegetables are soft.
4. Blend: Use an immersion blender or blend in batches until smooth. Return to pot.
5. Add chia and lemon: Stir in chia seeds and lemon juice. Let sit 5 minutes for chia to soften and thicken the soup slightly.
6. Serve warm with optional toppings.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approximate Value
Calories	160 kcal
Protein	3.5 g
Fat	6 g
Carbohydrates	22 g
Fiber	6 g
Vitamin A	~280% DV
Magnesium	~60 mg
Omega-3 (ALA)	~2 g (from chia)

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Health Benefits

1. Digestive and gut support

Ginger and chia seeds both support gastrointestinal function. Ginger reduces nausea and inflammation, while chia seeds are rich in soluble fiber that aids motility and microbiota diversity.
Reference: Borrelli F et al. (2005). Effectiveness of ginger in the prevention of nausea. Obstetrics & Gynecology.

2. Anti-inflammatory and immune defense

Pumpkin is high in beta-carotene, a precursor to vitamin A, which supports epithelial tissue and immune cell function. Turmeric and garlic add additional anti-inflammatory effects.
Study: Tanaka T et al. (2012). Beta-carotene and immune modulation. Nutrients.

3. Plant-based omega-3 and mineral balance

Chia seeds supply ALA omega-3, magnesium, and calcium, contributing to cardiovascular health and electrolyte regulation.
Source: Nieman DC et al. (2012). Chia seed supplementation and health markers. Journal of Strength and Conditioning Research.

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Kitchen Tips

• Use roasted pumpkin for deeper flavor. You can roast it ahead of time and blend it directly into the broth.
• Balance sweetness: If your pumpkin is very sweet, add a splash of apple cider vinegar or extra lemon to brighten the flavor.
• For extra protein: Add cooked red lentils or white beans before blending.
• Make it creamy: Add a spoonful of coconut cream or cashew milk after blending for a richer texture.
• Storage: Keeps well refrigerated for up to 4 days. Chia thickens the soup as it sits—add broth to thin when reheating.