Warm and nourish yourself with this Pumpkin Miso Soup

This soup is the one.

Warming, gently sweet, and layered with just the right touch of umami, it’s comfort in a bowl. But it’s more than delicious — it’s medicine.

In Chinese medicine, we see the Spleen and Stomach as the core of digestion and energy production, the very engines that transform food into Qi and Blood. When these systems are supported, everything else flows more smoothly — your mood, your cycles, your immunity, your clarity. 

This soup brings that support with every spoonful: grounding pumpkin and carrot, a hint of warming ginger, miso to harmonise the gut, and spinach to gently nourish the Blood. It’s seasonal, soothing, and quietly powerful. You’ll love it.

Pumpkin Miso Soup

Ingredients

• 1 kg pumpkin (e.g., Butternut or Kent), peeled and cubed

• 2 medium carrots, sliced

• 1 tbsp olive oil or sesame oil

• 1 small brown onion, chopped

• 2 garlic cloves, minced

• 2 tsp fresh ginger, grated

• 1 L vegetable broth (or chicken broth for added warmth)

• 2–3 tbsp white miso paste

• 2 large handfuls baby spinach

• ¼ cup pepitas (pumpkin seeds), toasted

• Optional: 1 tsp tamari or soy sauce, to deepen flavour

• Optional: 1 tsp lime juice or rice vinegar, to brighten

Instructions

1. Sauté base aromatics
   In a large pot, heat oil over medium heat. Add onion, garlic, and ginger. Sauté until fragrant and translucent (about 3–5 minutes).

2. Add veggies
   Stir in pumpkin and carrot. Cook for 5 minutes, letting them soften slightly and absorb the aromatics.

3. Simmer
   Pour in the broth. Bring to a boil, then reduce to a simmer and cook for 15–20 minutes, or until the pumpkin and carrot are tender.

4. Blend
   Remove from heat. Use an immersion blender to purée the soup until smooth (or transfer in batches to a blender). Return to the pot.

5. Dissolve miso
   In a small bowl, whisk the miso paste with a few tablespoons of warm soup liquid until smooth. Stir back into the soup.

6. Add greens
   Stir in spinach and let it wilt for 1–2 minutes.

7. Finish & serve
   Taste and adjust with tamari or lime juice if desired. Ladle into bowls and top with toasted pepitas for crunch.

Optional Toppings

• A swirl of coconut cream or tahini

• Fresh coriander or chopped spring onion

• A sprinkle of chili flakes or toasted sesame oil for heat

Charlie believes food is medicine and she loves to share dietary advice from a Chinese medicine point of view to help her clients. Book in to have a chat about how you can incorporate different foods as medicine into your life.