Gut-healing Pumpkin Chicken Soup with Coconut Cream & Sage

This gut-healing pumpkin chicken soup with a bone broth base is creamy, savory, and full of anti-inflammatory benefits! The Italian inspired herbs, coconut cream, and pumpkin bring out a hint of sweetness in this gut-healing soup. The chicken and sweet potatoes help make this soup a hearty dinner.

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As the season changes I’ve found myself craving cozy, healing soups! Soups are wonderful because you can pack so many good nutritious foods into one meal. I’ve got a whole bunch of favorite soup recipes that I plan to share with you on this website.

Here are some wonderful, healing soup recipes that I’ve already posted:

• Creamy Tuscan Chicken Soup (Dairy-free): Cozy, nourishing, and full of flavor!
• Gluten-free Ginger Turkey Noodle Soup: This soup is loaded with anti-inflammatory and immune-supporting ingredients! This is my go-to healing soup any time I feel under the weather.
• Dairy-free Cream of Mushroom: This soup is great on it’s own but I also love using it in casseroles!

Last week I wanted to make a soup that had the warmth of a bone broth base with turmeric, Italian flavors, and a hint of pumpkin. I honestly expected that I would need to tweak this recipe and play around with the ingredients before getting it just right but I was pleasantly surprised when it came out delicious the first try. I am already making another batch of this gut-healing pumpkin chicken soup this weekend (as I write this blog post)!

What makes this pumpkin chicken soup gut-healing and anti-inflammatory?

Bone Broth: Among many other benefits, bone broth is gut-healing and the collagen in it can help lubricate joints and reduce pain from inflammation. Collagen is also very beneficial for healthy skin, hair, and nails. Check out my recipe for homemade anti-inflammatory bone broth!

Sage: Sage, like many other herbs, has numerous benefits for our health. This herb has many antioxidants and anti-inflammatory compounds that can help with immune health and cognitive function. It is also full of vitamins and minerals.

Turmeric: This wonderful spice has been used in Chinese medicine for centuries to treat a number of different medical conditions. Curcumin is an active compound in turmeric that has been studied for it’s strong anti-inflammatory, anti-cancer, and brain health affects among so many other benefits. Toasting turmeric in a fat (like coconut or olive oil) or pairing it with black pepper can help its absorption into your system which will increase the benefits you experience.

Garlic: Garlic contains allicin which is antimicrobial and antiviral. This helps the immune system to fight infections. It is also full of antioxidants with anti-inflammatory properties. Garlic can act as a prebiotic to help feed beneficial bacteria in your gut which helps balance your gut microbiome.

Pumpkin: Pumpkin is a great source of vitamins and antioxidants. It is also full of good fiber which can help with digestion and gut-health. Pumpkin has also been shown to slow the breakdown of sugar into the blood stream which can help regulate blood sugar levels.

Kale: Classified as a ‘super green’, kale is full of antioxidants and anti-inflammatory properties. Rich in vitamin K and beta-carotene, kale is great for skin, eye, and immune health. It is a natural detoxifier and a great source of minerals like magnesium and copper. This superfood is also a wonderful source of fiber for our gut-health. This leafy green is a staple in my anti-inflammatory diet!

How to make this gut-healing pumpkin chicken soup:

Ingredients:

An important part of my anti-inflammatory diet is making sure to always buy organic ingredients (read more about why here) and to also check ingredient labels, making sure there isn’t unwanted additives.

• 1 lb Ground Chicken
• Extra Virgin Olive Oil (for sautéing)
• 1/2 Sweet Onion – chopped
• Sea Salt & Pepper
• 1 tbsp Chopped Fresh Sage Leaves
• 1/4 tsp Turmeric Powder
• 5 Garlic Cloves
• 1 Medium Sweet Potato – peeled and chopped
• 1-2 Bell Peppers (any color) – chopped
• 2 tbsp Italian Seasoning (my recipe included below)
• 3 cups Chicken Bone Broth
• 1/2 cup Pumpkin Purée
• 1 tbsp Tomato Paste
• 1/2 bundle Lacinato Kale – chopped and stems removed
• 1/2 cup Full-fat Coconut Cream

Instructions:

1. Preheat a dutch oven or large stock pot over medium-high heat. Add extra virgin olive oil, around 1-2 tbsp for sautéing.
2. Add your chopped onion and sauté 3-5 minutes, until caramelized.
3. Add the ground chicken, season with salt & pepper, and sauté until no longer pink. While the chicken is browning, stir in the fresh sage.
4. Make a well in the center of the dutch oven, sprinkle in your turmeric powder and allow it to toast for about a minute. (Toasting turmeric deepens the flavor and helps it to be more bioavailable for your body to absorb).
5. Stir in the chopped potatoes, sweet peppers, and garlic. Allow these to cook and soften for about 5-10 minutes, stirring occasionally.
6. Stir in the Italian seasoning, bone broth, pumpkin, tomato paste, lacinato kale, and a little more salt/pepper to taste preference. Bring to a boil. Then reduce the heat and simmer for about 20 minutes, until the potatoes are fully cooked.
7. Stir in the coconut cream and simmer for a few more minutes.
8. Serve warm and enjoy!

FAQ, Tips, Substitutions:

Can I freeze this soup for later?

Yes! This gut-healing soup makes a wonderful freezer meal. If freezing the soup in glass jars be sure to allow the soup to cool completely before moving to the freezer. I like to cool the soup, in jars, in the fridge overnight and then move to the freezer the next day. Also make sure to leave room at the top of the jar for expansion as the soup freezes.

Another way that I love to freeze and store my soups is with these ‘souper cubes’. These are 1 cup portions (they also sell 2 cup sized trays). Once frozen I can pop the cubes out and put them into a reusable freezer bag. This makes it easy to grab one serving and reheat for meals without any planning ahead.

How much salt and pepper should I use?

I didn’t include an exact amount in the recipe because this can vary based on personal preference and the bone broth base that you are using. Some bone broths will already have a good amount of salt content and so you won’t need to add much more. The bone broth that I typically use doesn’t have much salt so I have to add a good amount here. I recommend adding the salt, then taste testing your soup after allowing it to simmer for a bit and adding more if needed. Just keep in mind, you can always add more but you can’t take it out.

What should I pair this soup with? A loaf of homemade sourdough, gluten-free rolls (AWG bakery) or toasted gluten-free buckwheat sourdough (Pacha Bread) are great options with this pumpkin chicken soup! This gut-healing soup is also very hearty on it’s own.

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5 from 9 votes

Gut-healing Pumpkin Chicken Soup with Coconut Cream & Sage

This gut-healing pumpkin chicken soup with a bone broth base is creamy, savory, and full of anti-inflammatory benefits! The Italian inspired herbs, coconut cream, and pumpkin bring out a hint of sweetness in this gut-healing soup. The chicken and sweet potatoes help make this soup a hearty dinner.

Author thispurelyjoyfullife.com – Kimberley

Ingredients

• 1 lb Ground Chicken
• Extra Virgin Olive Oil for sautéing
• 1/2 Sweet Onion chopped
• Sea Salt & Pepper to taste
• 1 tbsp Fresh Sage Leaves chopped
• 1/4 tsp Turmeric Powder
• 5 Garlic Cloves
• 1 Medium Sweet Potato peeled and chopped
• 1-2 Bell Peppers (any color) chopped
• 2 tbsp Italian Seasoning my recipe included below
• 3 cups Chicken Bone Broth
• 1/2 cup Pumpkin Purée
• 1 tbsp Tomato Paste
• 1/2 bundle Lacinato Kale chopped (stems removed)
• 1/2 cup Full-fat Coconut Cream

Homemade Italian Seasoning: (makes more than needed in this recipe)

• 2 tbsp Basil
• 1 tbsp Oregano
• 1/2 tbsp Thyme
• 1/2 tbsp Rosemary
• 1/2 tbsp Sage
• 1/2 tbsp Parsley

Instructions

• Preheat a dutch oven or large stock pot over medium-high heat. Add extra virgin olive oil, around 1-2 tbsp for sautéing.
• Add your chopped onion and sauté 3-5 minutes, until caramelized.
• Add the ground chicken, season with salt & pepper, and sauté until no longer pink. While the chicken is browning, stir in the fresh sage.
• Make a well in the center of the dutch oven, sprinkle in your turmeric powder and allow it to toast for about a minute. (Toasting turmeric deepens the flavor and helps it to be more bioavailable for your body to absorb).
• Stir in the chopped potatoes, sweet peppers, and garlic. Allow these to cook and soften for about 5-10 minutes, stirring occasionally.
• Stir in the Italian seasoning, bone broth, pumpkin, tomato paste, lacinato kale, and a little more salt/pepper to taste preference. Bring to a boil. Then reduce the heat and simmer for about 20 minutes, until the potatoes are fully cooked.
• Stir in the coconut cream and simmer for a few more minutes.
• Serve warm and enjoy!

Notes

I love using my homemade bone broth in this soup. Here is the full recipe with benefits, tips and more: Homemade Bone Broth: Gut-Healing and Anti-Inflammatory

If you try this gut-healing pumpkin chicken soup with coconut cream & sage, I’d love to hear from you in the comments. Share a photo and tag @thispurelyjoyfullife on social media. If you are interested in more gluten-free, dairy-free, and refined sugar-free recipes that are anti-inflammatory be sure to sign up for my email list below.

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