Recipe: Butternut Squash and Pumpkin Soup

Transform your well-being with seasonal eating and Ayurvedic practices! There’s something magical about the warmth and nourishment of fall vegetables, especially when combined into a creamy, spiced soup. This Ayurvedic-inspired recipe combines the sweetness of butternut squash and pumpkin with gentle warming spices to balance the doshas and bring comfort to the season.

There’s something magical about the warmth and nourishment of fall vegetables, especially when combined into a creamy, spiced soup. This Ayurvedic-inspired recipe combines the sweetness of butternut squash and pumpkin with gentle warming spices to balance the doshas and bring comfort to the season.

Butternut Squash and Pumpkin Soup

This vibrant, grounding soup is perfect for cozy evenings. With its blend of earthy flavors and digestive spices, it’s an ideal dish to balance Vata and Pitta while offering a light yet satisfying meal.

Ingredients (Serves 4)

  • 1 cup butternut squash (peeled and cubed)

  • 1 cup pumpkin (peeled and cubed)

  • 1 small onion (finely chopped)

  • 2-3 garlic cloves (minced; optional for Kapha or Pitta)

  • 1 tbsp ghee (or coconut oil for Pitta)

  • 1 tsp cumin seeds

  • 1 tsp turmeric powder

  • 1 tsp ground coriander

  • 1/2 tsp ground cinnamon or nutmeg

  • 1/2 inch fresh ginger (grated)

  • 3 cups vegetable broth (or water)

  • 1/2 cup coconut milk (optional, for creaminess)

  • Salt and pepper (to taste)

  • Fresh cilantro leaves or roasted pumpkin seeds (for garnish)

Prepare the Base

  1. Heat the ghee in a large pot over medium heat.

  2. Add the cumin seeds and let them sizzle until fragrant.

  3. Stir in the onion and sauté until translucent. Add garlic (if using) and cook briefly.

Add Vegetables and Spices

  1. Add the butternut squash and pumpkin, tossing them with the onion mixture.

  2. Stir in the turmeric, coriander, cinnamon, and grated ginger, cooking for 1-2 minutes.

Simmer

  1. Pour in the vegetable broth, ensuring the vegetables are submerged.

  2. Bring to a boil, then reduce to a simmer. Cover and cook for 20-25 minutes, or until the vegetables are soft.

Blend

  1. Remove the pot from heat. Use an immersion blender to puree the soup until smooth.

  2. Stir in coconut milk for a creamy consistency, if desired.

Season and Serve

  1. Add salt and pepper to taste. Adjust the spices if needed.

  2. Ladle the soup into bowls, garnish with fresh cilantro or roasted pumpkin seeds, and serve warm.

Ayurvedic Tips

  • Vata: Ideal as-is, this soup is grounding and nourishing. Add a drizzle of extra ghee for more grounding energy.

  • Pitta: Reduce garlic and ginger, and ensure the coconut milk is included for cooling.

  • Kapha: Omit or reduce the coconut milk, and add a pinch of black pepper or cayenne for lightness.

This creamy, vibrant soup is sweet, spiced, and deeply satisfying. Serve it with whole-grain bread, a side of steamed rice, or enjoy it on its own as a nourishing meal.

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RecipesLisa Bermudezrecipes, Ayurveda