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Gut Friendly Autumn Pumpkin Soup

17th September 2025

With the change in the season, this earthy soup is perfect to warm you from the inside out. Using anti-inflammatory spices and immunity simulating vegetables, this recipe will keep both your gut and tastebuds happy.  

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Moroccan Spiced Pumpkin Soup Recipe

Serves 4

Ingredients

20g clarified butter

 600g pumpkin, peeled, deseeded and cut into cubes

80g leek, roughly chopped

125g carrots, chopped

60g celery, roughly chopped

2 bay leaves

 800ml chicken broth

10g mint leaves

Salt and black pepper

4 tsp lemon juice

 

For the spice mix:

1tsp grated nutmeg

1tsp ground cumin

 2 pimentos, crushed in a pestle and mortar

 1/2 tsp of cayenne pepper

 1 tsp paprika

1 cinnamon stick, broken in half

 

For the garnish:

1 tsp clarified butter

20g pumpkin seeds

1/2 tsp ras-el-hanout

 

Method:

Preheat the oven to 180 degrees centigrade, gas mark 4.

Melt the butter in a large thick bottomed pan over a medium heat.

Add the pumpkin, leek and celery and cook for 10 minutes until golden brown, stirring occasionally.

Add the spice mix and then cook for a couple of minutes, stirring continuously so that the spices don't burn.

 Add the bay leaves and cover with the chicken stock.

Bring to a simmer and cook gently for 20 minutes until the vegetables are tender.

Meanwhile, make the garnish.

Melt the butter in a pan and stir in the pumpkin seeds and ras-el-hanout.

Arrange them on a non-stick baking sheet and bake in the pre heated oven for 12 minutes.

Remove the bay leaves, cinnamon sticks and blitz the soup in a blender with the mint until smooth.

Season to taste with salt, pepper and lemon juice then pass through a fine sieve into warm soup bowls.

Garnish the soup with a sprinkle of the toasted spiced pumpkin seeds and serve immediately.

 

This recipe is taken from Gut Gastronomy: Revolutionise Your Eating to Create Great Health, by Vicky Edgson & Adam Palmer. This is a great Gut-Friendly cookbook which is based on the health regime devised by Elaine Williams and Stephanie Moore, our Gut Health Programme Leader. 

 

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