Recipe description
July 2, 2026
Pumpkin soup with apple and pumpkin seeds
Cozy pumpkin soup that supports digestion with fiber and flavor.
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from pumpkin, apple, and seeds.
- Includes polyphenol-rich plant foods and diverse ingredients.
- Balanced with healthy fats and plant-based protein.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pumpkin
2
cup
Apple
1
piece
Seed, pumpkin
2
tablespoon
Oil, olive
1
tablespoon
Onion
0.5
piece
Vegetable broth
4
cup
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Cinnamon
0.5
teaspoon
Maple syrup
1
tablespoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and sauté until translucent.
3
Stir in diced pumpkin and apple, cooking for about 5 minutes.
4
Pour in vegetable broth, bring to a boil, then simmer for 20 minutes.
5
Blend the soup until smooth, then return to heat.
6
Season with salt, black pepper, cinnamon, and maple syrup. Stir to combine.
7
Serve hot, garnished with pumpkin seeds.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
4 g
Protein
28 g
Carbohydrates
6 g
Fiber
12 g
Sugar
7 g
Fat
1 g
Saturated fat
0.6 g
Salt
FAQ
What are the main ingredients?
Pumpkin, apple, and pumpkin seeds, plus a base of onion, garlic, vegetable stock, and a little olive oil.
Is this soup vegetarian or vegan?
Yes. It’s naturally vegetarian; it can be vegan if you use a plant-based stock and omit any dairy.
Is it gluten-free?
Generally yes, as long as you use gluten-free stock and don’t add gluten-containing thickeners.
Can it be made dairy-free?
Yes, omit any cream or use a plant-based alternative.
How should I store leftovers?
Refrigerate for 3–4 days; freeze for 2–3 months.
How do I reheat the soup?
Reheat gently on the stove or in a microwave until hot. Avoid boiling.
How can I adjust the thickness or texture?
Add more stock for a thinner soup; blend longer or simmer longer for a thicker result.
Can I customize flavors for kids or adults?
Balance sweetness with pumpkin and apple; you can add cinnamon or nutmeg if desired, starting mild.
Is this soup good for gut health?
Yes—it's fiber- and polyphenol-rich, which can support gut bacteria, though results vary per person.
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