Chilli Pumpkin Soup



Written by: Ricky Elmer

During the winter months, the cold weather can be harsh on your joints. Luckily for you, there are foods that can ease the pain of joint inflammation. This winter, make a satisfying, healthy chilli pumpkin soup that is bound to warm your bones and impress your friends and family.

Pumpkin – the star of this recipe – contains beta-cryptoxanthin, which is a powerful anti-inflammatory. The skin of pumpkin is edible too, making this recipe very easy to cook.

Red chili peppers contain capsaicin, a substance that also has anti-inflammatory properties and gives the peppers their kick. As a pair, these two foods can work wonders.  

The Health Benefits Of Pumpkin:

  • Aids in weight loss.
  • Can reduce the risk of cancer.
  • Boosts immune system.
  • Keeps eyesight sharp.
  • Protects Skin.

This recipe can serve up to 6 people and should take around an hour to complete. The serving size is 3 cups, which is only about 108 calories per serving. Give this delicious recipe a try and let us know how it goes!

Chilli Pumpkin Soup
  • 3 ½ pounds of pumpkin
  • 2 red chillies (finely chopped)
  • 1 medium red pepper (diced)
  • 1 medium onion (diced)
  • 2 cloves of minced garlic
  • 2 cups of vegetable stock
  • 2 tbsp of grass-fed butter or ghee
  • 2 tbsp of salt
  • 1 tbsp of olive oil
  1. Take your pumpkin and chop it into 1 inch cubes. Steam them until they are tender (if you do not have a steamer, you can also boil them).
  2. While steaming the pumpkin, heat your olive oil in a sauce pan on low to medium heat. Add the minced garlic and after 2 minutes, add in the red chilies and cook for 4 minutes then follow them with the red peppers, continuing to cook until they are soft. Next you need to puree the ingredients and add ½ a tablespoon of salt. Set to the side.
  3. Once your pumpkin has become soft, drain 2 cups of the water used to cook the pumpkin into a container. Add the vegetable stock to the water and set to the side. Drain the remaining water from the pumpkin and puree the pumpkin pieces.
  4. Place your butter on medium heat until it is melted. Next, add the onions. Once they become soft, add your pumpkin puree. Add the stock and mix well then let the mixture stew for 20 more minutes on a medium heat.
  5. Serve in a bowl and add a tablespoon of chilli puree. Serve hot with bread.



Rick Elmer

Rick Elmer

Rick Elmer is a freelance writer from Texas who enjoys learning about health and nutrition while striving to make the world a better place. He is passionate about music, meditation, art, traveling the world and helping those around him.
Rick Elmer


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