Creamy Pumpkin-Cauli-Coconut Soup

An important recommendation to improve the absorption and bioavailability of curcumin is to combine it with pepper, and this soup does exactly that! By making this soup you’ll be sipping in properties that promote the best absorption of the curcumin in the turmeric.  Peperine, a pepper phyto-nutrient increases the bioavailability of curcumin by 2000%. Curcumin is a fat-soluble phenol compound, the absorption of this antioxidant will be improved by consuming turmeric with healthy fats. Enjoy this super easy, nutritious and full of anti-inflammatory benefits soup.



  • 1 tbsp olive oil or coconut oil
  • 1 leek, sliced
  • 1 in (2.5 cm) fresh turmeric grated or 1 tsp. of dried turmeric
  • 3 cloves of fresh garlic, crushed
  • ½ cauliflower head (350 g), chopped coarsely
  • ½ pumpkin (500 g), cubed
  • 1 cup (250 ml) coconut milk
  • 2 cups (500 ml) vegetable broth or stock
  • Salt and pepper, to taste


  1. Wash and prepare, chop and slice vegetables.
  2. Heat oil in large pot and sauté over a low to medium heat the leek, turmeric and garlic until onions are translucent.
  3. Add in the pumpkin and cauliflower and stir for a few minutes.
  4. Add the coconut milk and stir for 1 minute then add the stock and season to taste and bring to the boil then turn down the heat and simmer for 15 minutes or until the vegetables are soft. Add more stock if needed.
  5. Once cooked, use a stick blender and blend the soup to form a smoother texture or leave a little chunky. You can also use a normal blender or chop vegetables into bite size pieces and leave chunky.
  6. Add in a little coconut milk or yogurt and serve immediately.
    Note: This soup will freeze easily and will store in the fridge for up to 3 days.

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes

Servings: 6


  • Leek – scallions, spring onion
  • Pumpkin – sweet potato, winter squash, carrots
  • Cauliflower – potato, sweet potato
  • Coconut milk – almond milk, hemp milk

Calories: 250

Fat: 18g

Trans Fat: 16g

Cholesterol: 0mg

Sodium: 110mg

Carbohydrates: 22g

Fiber: 7g

Sugars: 9g

Protein: 5g