Anti-inflammatory, warming, and ready in under 30 minutes
If winter has you wrapped in three jumpers and Googling “foods that fight colds,” I’ve got just the soup for you. This Turmeric Chicken & Pumpkin Soup is a solo-sized bowl of comfort that ticks all the winter wellness boxes: hydrating, nourishing, full of flavour, and — let’s be honest — not a nightmare to clean up afterwards.
Welcome back to Plan4One, where cooking for one doesn’t mean boring, lonely, or wasteful. Here, we’re about real food, real life, and recipes that don’t require a pantry full of exotic powders or three different blenders.
So, if you’re feeling a bit rundown, need a warm hug in a bowl, or just fancy something that makes your immune system do a happy dance — keep reading.
🛒 What You’ll Need
(All easily found at your local Woolies or Coles)
- 1 skinless, boneless chicken thigh
- 1 cup diced pumpkin (Jap or Butternut both work)
- ½ small carrot, chopped
- ½ small onion, diced
- 1 clove garlic, minced
- 1 tsp fresh grated ginger
- ½ tsp ground turmeric
- 2 cups salt-reduced chicken stock
- Olive oil, salt, and pepper to taste
🍲 How to Make It (Without Breaking a Sweat)
- Sauté the base
In a small pot, heat a drizzle of olive oil over medium heat. Sauté the diced onion, garlic, and ginger until softened and fragrant. Your kitchen will smell amazing. This is your flavour base, so don’t rush it. - Spice it up
Add in the turmeric, diced pumpkin, and carrot. Stir and cook for about 3 minutes. This gets everything mingling and builds that rich golden colour. - Simmer away
Nestle the chicken thigh into the pot and pour in the stock. Bring it to a gentle simmer and let it cook for around 15 minutes — just enough time to answer emails or scroll through dog videos. - Shred & season
Once the chicken is cooked and the veg is nice and soft, grab two forks and shred the chicken straight into the pot. Give it a stir, season to taste, and you’re done.
💡 Handy Tips for Solo Cooks
- No food processor? No problem. Just use a fork to mash a few pumpkin chunks if you like your soup thicker.
- Bulk up? Toss in a handful of baby spinach at the end for extra vitamins.
- Save leftovers? This recipe makes one generous bowl, but if you want two small portions, it reheats beautifully for lunch the next day.
- Vegetarian swap? Use canned chickpeas instead of chicken and vegetable stock instead of chicken stock. Still delicious.
🧠 Why This Soup is a Winter MVP
This bowl might be small, but it’s mighty:
- Turmeric is your anti-inflammatory bestie — think less joint pain, more glow.
- Pumpkin and carrot are packed with vitamin C and beta-carotene for immune and skin health.
- Ginger and garlic bring the flu-fighting flair, plus bonus flavour.
- Chicken thigh = protein + zinc, which supports healing and immune defence.
All this, and it only takes about 25 minutes from start to slurp.
🧣 Perfect for…
- Cold nights when your nose is red and your energy is low
- Post-gym recovery that’s warm and filling, not heavy
- Preventing that inevitable “I think I’m coming down with something” moment
✨ Make it Yours
Top it with a swirl of Greek yoghurt, a sprinkle of fresh parsley, or a slice of sourdough on the side if you’re feeling fancy.
💬 Over to You
Give this recipe a go and let me know how you liked it — did you spice it up? Add a cheeky potato? Leave a comment, share with a friend, or subscribe for more single-serving, sanity-saving meals at Plan4One.com.
