Autumn Warmer Soup - Liora
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Autumn Warmer Soup

Autumn Warmer Soup

Autumn Warmer Soup

2 Tablespoons coconut oil (cold pressed, organic)

1/2 Hokkaido Pumpkin (with skin), roughly chopped

1 large Fennel with fennel green, roughly chopped

1/2 Sweet Potato, roughly chopped

2 large carrots, roughly chopped

salt as needed (Maldon Salt or Pink Himalaya Salt)

800 ml filtered water (600ml & 200ml)

1/2 Teaspoon fresh Thyme

1/2 Teaspoon grated cinnamon

1/2 Teaspoon cayenne

15g fresh ginger

juice of 1 Lemon (for the entire amount of soup)

bunch of parsley, rough chopped


To make the soup:

Heat coconut oil in a large pot and braise Pumpkin, Fennel, Sweet Potato, carrots in it for approximately 10 min. until lightly brown. Stir and add a pinch of salt. Add 600ml water, cover with a lid and cook for another 15 min on medium heat. Add thyme, cayenne, a pinch of salt, cinnamon. Blend everything together in your high-speed blender. I recommend a Vitamix blender to achieve the most creamy, silky texture. Start on Variable1 and slowly increase speed to Variable 3 for 15sec, then to 5 for 10sec, to Variable 7 for 10sec, then to 9 for 90sec. Add ginger and 200ml water and blend by slowly increasing speed to 9 for 1:30 min.

Serve with fennel green, parsley and sprinkle with fresh lemon juice.


This soup is full of wonderful ingredients, with amazing benefits:

both high in beta-carotene (converted to vitamin A in the body) and vitamin C which are antioxidants and boost the immune system 

aids the digestive system,  reducing inflammation of the stomach, its vitamin C strengthens the immune system, is a rich source of potassium which can help increase brain function and reduce blood pressure.

Sweet Potato:
High in vitamin B6, which is part of the B complex vitamins which help convert food into energy, help the body metabolize protein and fats. It strengthens the nervous system and improves mood;
contains vitamin C that helps strengthen the immune system and aids digestion; 

vitamin D which helps balance moods and energy levels;
iron for red blood cell production, vital for muscle health, keeps you energetic;
magnesium which is a mineral that has an anti-stress and relaxation effect and rich in potassium, which protects the heart and brain

Has therapeutic and cosmetic properties. It is rich in beta-carotene which acts an an anti-oxidant to cell and has an anti-aging effect. The antioxidants and vitamin A protect the skin from the inside and helps the liver  flush out toxins. The fibre aids digestion and supports cleaning the colon.  Also it is known to lower the risks of heart disease and helps strengthen eye sight.


Recipe by Bels™