Creamy Pumpkin and Ginger Soup with Omega-3

As the days grow cooler, warming meals and a targeted intake of micronutrients can support overall well-being. A creamy pumpkin and ginger soup is the perfect autumn classic – and with one simple trick, it can be transformed into a source of valuable nutrients!

Ingredients:

• 1 small Hokkaido pumpkin
• 2 carrots
• 1 small piece of fresh ginger
• 400 ml vegetable broth
• 100 ml coconut milk
• Pumpkin seeds for garnish
• Omega-3 Vegan Oil – alternatively Omega-3 EPA Vegan or Omega-3 Oil (according to the recommended daily intake)

Preparation

Important: Do not heat omega-3! Polyunsaturated omega-3 fatty acids (EPA & DHA) are sensitive to heat and can oxidize easily. The golden rule: Add Omega-3 Vegan Oil (or Omega-3 EPA Vegan) to the lukewarm soup (approx. 45–50 °C) just before serving. This helps preserve the valuable nutrients!

1. Cook the vegetables: Dice the pumpkin, carrots, and ginger. Simmer in the vegetable broth until tender, then blend with the coconut milk until smooth and creamy.
2. Allow to cool: Divide the soup into bowls and let it cool briefly to a comfortable, lukewarm serving temperature.
3. Add the omega-3 topping: Just before serving, drizzle Omega-3 Vegan Oil over the soup and garnish with pumpkin seeds.

Enjoy your meal and have a wonderful autumn season!