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A Warming Ayurvedic Soup

by Organic Spa Magazine

The multi-talented Elina Fuhrman--founder of the plant-based LA soup company Soupelina; author of Soupelina’s Soup Cleanse; and award-winning journalist and cook--has created a special recipe just for us. It is “a beautiful and powerful Ayurvedic soup perfect for fall and winter, holidays and to protect yourself from colds,” she says. “It’s warming, gut-balancing, immune-boosting and anti-inflammatory.”   

To clarify, there is a difference between the “pie pumpkins” called for in this recipe, and the traditional, large pumpkins that we carve for Halloween.  The biggest difference is the pumpkin flesh. Pie pumpkins (also called sugar pumpkins) are small and sweet. Carving pumpkins (or jack-o-lantern pumpkins) tend to have pale orange flesh, and not very much of it. That makes it easy to carve through the flesh and create your fancy designs. Pie pumpkins have a darker orange flesh, they are sweeter and pulpier, which is why they are preferred for this delicious and warming soup.                



(4-6 servings)

1 small organic pie pumpkins, peeled, seeded and cut into cubes 

1 medium onion, finely chopped

1 tablespoon coconut oil

2 garlic cloves, minced

1 1⁄2 tablespoons minced peeled fresh ginger 

1 teaspoon ground cumin

1⁄2 teaspoon ground coriander

1/8 teaspoon ground cardamom

3/4 teaspoon red pepper flakes (optional) 

4 cups water

1 can unsweetened coconut milk

1 1⁄2 teaspoon brown mustard seeds

1 1⁄2 teaspoons Himalayan pink salt



  1. Heat the oil in a heavy pot over medium heat, add the onion and sauté until translucent for 3-5 minutes. 
  2. Add the garlic and ginger and sauté stirring for another few minutes.
  3.  Add the cumin, coriander, cardamom and red pepper flakes (if using) and stir. 
  4. Add the pumpkin, salt ,coconut milk and water; stir everything and simmer until pumpkin is cooked al dente for about 40 minutes.
  5. While the soup is cooking, place mustard seeds in a small skillet over medium-high heat and cook until they pop, about 15 seconds.
  6. Add the mustard seeds to the cooked soup.
  7. Leave the soup on the stove to cool and for flavors to mature for another 30-45 minutes. Transfer everything to a blender and puree until smooth.
  8. Taste and adjust the flavors with salt.

& Enjoy!

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