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Kapha-balancing Winter Warmer Soup (Ayurvedic Recipes)

A bowl of delicious, handmade squash soup - perfect for winter and balancing Kapha doshas!

During winter, when Kapha tends to accumulate due to its cold, heavy, and wet qualities, it's essential to consume foods that help balance these energies. Here's a simple and nourishing Ayurvedic recipe for a winter dish that can help balance Kapha energies:

Kapha-Balancing Winter Squash Soup


  • 1 small winter squash (such as pumpkin, butternut or kabocha), peeled, seeded, and diced

  • 1 medium-sized carrot, peeled and diced

  • 1 small onion, finely chopped

  • 2 cloves of garlic, minced

  • 1-inch piece of ginger, grated

  • 4 cups of vegetable broth

  • 1 tablespoon ghee or sesame oil

  • 1 teaspoon ground cumin

  • 1 teaspoon ground coriander

  • 1/2 teaspoon ground turmeric

  • 1/2 teaspoon ground black pepper

  • Salt to taste

  • Fresh cilantro leaves, pumpkin seeds and chopped chilli pepper for garnish


  1. Heat the ghee or sesame oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

  2. Add the minced garlic and grated ginger to the pot and sauté for another 2 minutes until fragrant.

  3. Stir in the diced winter squash and carrot, and cook for about 5 minutes, allowing the vegetables to slightly soften.

  4. Add the ground cumin, coriander, turmeric, black pepper, and a pinch of salt to the pot, stirring well to coat the vegetables with the spices.

  5. Pour in the vegetable broth, bring the soup to a boil, then reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the vegetables are tender.

  6. Once the vegetables are cooked through, remove the pot from the heat and let the soup cool slightly.

  7. Using an immersion blender or a regular blender, puree the soup until smooth and creamy. If using a regular blender, be sure to blend in batches and vent the blender lid to prevent steam buildup.

  8. Taste the soup and adjust the seasoning with more salt and pepper if needed.

  9. Ladle the soup into bowls and garnish with fresh cilantro leaves, pumpkin seeds and chilli peppers before serving.

Enjoy this warm and comforting winter squash soup as a nourishing meal that helps balance Kapha energies while providing essential nutrients and warmth during the cold winter months.

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