This soup is a great combination to protect you from the February cold. Pumpkin is easy to digest and rich in vitamin A, while ginger and turmeric are powerful anti-inflammatory spices.
Ingredients (serves 4):
- 1 large pumpkin, peeled and diced
- 1 large onion, finely chopped
- 2 cloves of garlic, crushed
- 1 large piece of fresh ginger, grated
- 1 teaspoon ground turmeric
- 4 cups low-sodium vegetable broth
- 1 can coconut milk (or 200ml vegetable cooking cream)
- Juice of 1/2 lemon
- Salt, pepper
For the seed mixture: 2 tbsp pumpkin seeds, 1 tbsp sesame seeds, 1 tbsp flax seeds, 1 pinch paprika.
Preparation:
In a large saucepan, lightly sauté the onion in a little olive oil until softened. Add the garlic, ginger, and turmeric, and stir for 1 minute until fragrant.
Add the pumpkin cubes and vegetable stock. Bring to a boil, cover, and simmer for 20-25 minutes, until the pumpkin is very soft.
Meanwhile, prepare the Seed Mix: In a skillet over medium heat, toast the pumpkin seeds, sesame seeds, and flax seeds for 2-3 minutes, until they begin to smell fragrant and crackle slightly. Add the paprika, stir, and immediately remove from the heat. Set aside.
When the pumpkin is ready, remove from the heat and add the coconut milk and lemon juice. Blend with a hand blender until creamy and smooth. Taste and season with salt and pepper.
Serve the soup in bowls, sprinkling generously with the seed mixture on top.
More details about the ingredients:
- For the Immune System & Inflammation: Turmeric with piperine (from black pepper) and fats from coconut milk create a powerful anti-inflammatory combination.
- For Digestion & the Intestines: Ginger helps stimulate digestion and reduce nausea. The seeds add probiotic fibers that nourish the microbiome.
- For Energy & Balance: The meal is balanced with complex carbohydrates (pumpkin), healthy fats (coconut milk, seeds), and plant-based protein (seeds). It is nutrient-dense and easy to digest, ideal for a day when we need steady energy.
Adaptation for each Hippocratic personality type:
Choleric type (hot – dry)
Goal: mild discharge, no overstimulation.
Ginger: a little
Turmeric: yes, with a little black pepper
Fats: olive oil or a little tahini (not spicy)
Seeds: pumpkin seeds + flax seeds (not too many)
Why: The choleric type already has “fire.” The soup should soften, not further inflame the system. If they overdo it with spices, they will crave sweets… at night.
Blood type (hot – wet)
Goal: regulate sugar & emotional hyperactivity.
Ginger: moderate
Turmeric: yes
Protein: add red lentils or chickpeas
Seeds: pumpkin seeds + sunflower seeds
Finish: a little goat’s milk or plant-based yogurt
Why: Blood types also feel hungry emotionally. If they don’t have stability on their plate, they will continue in the refrigerator. The soup should keep them going.
Melancholic type (cold – dry)
Goal: nourishment, security, nervous calm.
Ginger: very little
Turmeric: mild
Fats: olive oil + a little ghee or coconut butter
Seeds: ground sesame or tahini (not raw seeds)
Texture: very creamy, almost velvety
Why: Melancholic people need warmth and affection, not a “diet.” If they don’t feel satiated, NES lurks.
Phlegmatic type (cold – wet)
Goal: activate metabolism & relieve congestion.
Ginger: generous amount
Turmeric: yes, with pepper
Additives: onion, garlic, a little cumin
Seeds: pumpkin seeds + chia
Texture: less thick
Why: Phlegmatic types tend to gain weight easily. The soup should stimulate, not stagnate. Otherwise, it will make you sleepy on the couch.
Conclusion based on NMTA:
The same soup can: heal, weigh you down, or trigger symptoms, depending on your constitution.
That’s why we look at the person first and then the dish.
— Dr. Angeliki Makri, Clinical Dietitian, MSc, Doctor of Medicine, National and Kapodistrian University of Athens
Make an appointment at NMD Praxis to understand what you need in terms of nutrition and to learn what your body specifically needs!
