Anti-Inflammatory Pumpkin Soup with Protein

There’s something deeply comforting about a warm bowl of soup, especially when it actually nourishes you.

As a busy mum in my 40s, I’m far more intentional about how I build my meals. Blood sugar balance, sustained energy, and supporting my hormones all come back to one key thing: protein.

Most soup recipes are filled with vegetables (amazing, we love fibre too!) but lack in protein and often healthy fats too. This can leave you hungry an hour later and reaching for something sweet.

One of the easiest ways to increase protein in your favourite soup recipes is adding leftover roast chicken or dinner meat. It’s simple, practical, and turns this into a complete, balanced meal without extra effort.

How this soup supports your body

Turmeric – anti-inflammatory support
Turmeric contains curcumin, a compound well studied for its anti-inflammatory properties. Chronic low-grade inflammation is one of the key drivers behind many hormonal symptoms, from period pain, fatigue and brain fog to PMS and joint pain. Including turmeric regularly is a simple, food-based way to support your body’s natural inflammatory response.

Ginger – digestion, circulation + immune support
Fresh ginger is one of my staples in the kitchen. It supports digestion (especially if you tend to feel bloated or sluggish), helps with circulation, and has antimicrobial properties that support immune health. In Chinese Medicine, warming spices like ginger support 'Yin', our feminine body.

Yin is heavily depleted in our modern society because of busy lifestyles, environmental toxins, a food system that leaves us under-nourished. I see it as the leading reason for women's hormonal symptoms and challenges going through perimenopause.

Anti-Inflammatory Pumpkin Soup with Protein

Serves: 4
Prep time: 15 minutes
Cook time: 60 minutes

Ingredients

• 1 kg butternut pumpkin, peeled and chopped

• 15 g fresh turmeric root (or 2 tsp ground turmeric)

• 2 cloves garlic

• 1 thumb-sized piece fresh ginger

• 1 small onion, diced

• 2 stalks celery, diced

• 2 large carrots, diced

• 1 litre quality bone broth or meat stock

• 1 tsp sea salt

• 1 tsp black pepper

• Extra virgin olive oil (for cooking)

• Leftover roast chicken or meat from dinner (e.g. shredded pork shoulder, lamb shank)

Method

1. Heat a drizzle of olive oil in a large pot over medium heat.

2. Add the onion and allow to sweat for around 5 minutes until softened.

3. Add the ginger, garlic, turmeric, carrot, celery, salt and pepper. Sauté for a further 5 minutes to bring out the flavours.

4. Add the pumpkin and pour in the bone broth or stock.

5. Bring to the boil, then reduce to a simmer and cook for 25–35 minutes, or until the vegetables are soft.

6. Turn off the heat and allow the soup to cool slightly.

7. Blend until smooth using a stick blender or upright blender (take care with hot liquids if using a blender).

To Serve

Ladle into bowls and top with:

• Shredded leftover roast chicken or slow-cooked meat (this is your protein boost)

• A dollop of natural or sheep’s milk yogurt (for gut health)

• Fresh herbs

Nuts or seeds (for healthy fats and crunch)

Storage - Store in the fridge for up to 5 days, or freeze for later.