Golden Turmeric Pumpkin Soup
As autumn settles in, our bodies naturally lean toward grounding, comforting foods—those that warm the belly, soothe the senses, and gently prepare our gut and immune system for the winter months ahead. The changing light and cooler days call for nourishment that is both invigorating and restorative.
This is the season of slow cooking, deep cleansing, and reconnecting with food that truly supports our health. It’s the time for earthy vegetables like pumpkin, sweet potato, and carrots; fibre-rich leafy greens; and warming spices such as cinnamon, ginger, turmeric, and clove to kindle your inner fire and ease the seasonal transition.
Please note: This image is for illustrative purposes only and does not represent the actual dish. The final presentation and ingredients may vary.
Ingredients
- 1.2kg pumpkin, peeled and chopped
- 3 tablespoons coconut oil
- 1 red onion, quartered
- 2 large carrots, roughly chopped
- 3 cloves garlic, minced
- Natural salt
- 2 teaspoons Golden Turmeric Blend by Apotheca (a blend of turmeric, cinnamon, ginger and black pepper powders) buy here
- 4 cups bone stock of choice (you may add more bone stock if you desire a thinner soup)
- 1/2 cup coconut milk
- 1/4 cup toasted desiccated coconut
- Freshly chopped coriander, for garnish
Method
- Preheat the oven to 425°F (220°C).
- On two large rimmed baking sheets, toss the pumpkin with oil, onion, carrots, and garlic. Season with salt, pepper, and Golden Turmeric Powder.
- Bake, tossing occasionally, until the pumpkin is caramelised and tender, about 45 minutes.
- Add the roasted pumpkin mixture to a blender with the warmed vegetable broth and puree until creamy.
- Drizzle coconut milk over each serving and garnish with toasted desiccated coconut and freshly chopped coriander. Alternatively you can add the coconut milk to the blender. Add 1 cup or a can.
- Optional:
Add chopped chicken pieces for extra protein. Simmer in pureed soup until well cooked.
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- Add an extra punch of flavour with grated ginger!
- Serve with pumpkin seeds for crunch and health goodness.
About the Author
Anthia Koullouros
Apothēca By Anthia
Apothēca by Anthia is the home of Anthia Koullouros’ Naturopathic Clinic & Apothecary in Paddington, Sydney. It is also the birthplace of Apothēca Organic Teas, Tisanes & Natural Remedies, and Akadēmeia by Anthia – a platform for courses and programs in holistic health and healing.
Anthia Koullouros is a naturopath, herbalist, author, and educator committed to making good health simple and accessible. With over 30 years of clinical experience, she helps people sift through the clutter of modern life – clarifying why they feel the way they do and guiding them through the confusion that often surrounds health, lifestyle, and nutrition. Education is key. Anthia is dedicated to debunking myths and offering clear, simple, no-nonsense, fad-free, and sustainable solutions for mind and body. Her approach is rooted in honesty and practicality, empowering individuals to make lasting changes that support lifelong well-being.
She specialises in helping patients holistically heal and liberate a healthy life, particularly those living with chronic, ongoing, and persistent symptoms and dis-ease. Her work often addresses nervous system dysregulation, including anxiety, overwhelm, fear, depression, and fatigue.
Anthia is the author of I Am Food – Eating Your Way to Health, published by Penguin, and the founder of Staying Healthy Together Club, a community-based membership that supports individuals and workplaces with practical tools, seasonal resets, and ongoing guidance to stay healthy and well – together.
Her work integrates naturopathy, botanical medicine, homeopathy, and lifestyle medicine – drawing upon decades of clinical insight, personal inquiry, and a reverence for the healing power of nature.
Want More Recipes Like This?
Continue your seasonal healing journey with The Autumn Cleanse Foods & Recipes eBook – a beautifully curated 74-page guide to food for deep cleansing, detoxification, resetting and rejuvenating your health.
Created by Anthia Koullouros, Naturopath, this guide is an invitation to align your plate with the rhythm of the seasons.
Buy the eBook ($29.00) here and nourish your way through autumn.
To learn more, visit:
🌿 www.apothecabyanthia.com
🌿 Connect on Instagram: @anthia.koullouros.naturopath