Seasonal TCM Dietetics — Winter

    Pumpkin, Fennel & Star Anise Soup

    南瓜茴香八角湯 · Nán Guā Huí Xiāng Bā Jiǎo Tāng

    Cold-Damp Obstruction (Cold Bì)WarmModern Australian TCMSoup
    Pumpkin, Fennel & Star Anise Soup — A warming, aromatic soup for stiff, achy, cold-damp winters — pumpkin supports the Spleen while fennel and star anise disperse cold and move stagnant Qi.

    A warming, aromatic soup for stiff, achy, cold-damp winters — pumpkin supports the Spleen while fennel and star anise disperse cold and move stagnant Qi.

    Prep
    15 min
    Cook
    35 min
    Total
    50 min
    Yield
    4 servings

    Ingredients

    • 900 g pumpkin (Nán Guā), peeled and cubed
    • 1 fennel bulb, sliced
    • 1 tsp fennel seed (Xiǎo Huí Xiāng), toasted
    • 2 star anise (Bā Jiǎo)
    • 3 slices fresh ginger
    • 1 leek, white part, sliced
    • 1.2 L light stock
    • Olive oil, sea salt, cracked pepper

    Method

    1. 1Sweat the leek, fennel bulb and ginger in olive oil until soft and sweet, about 8 minutes.
    2. 2Add the fennel seed and star anise and toast for 1 minute until fragrant.
    3. 3Add pumpkin and stock, bring to the boil, then simmer 25 minutes until tender.
    4. 4Remove the star anise, then blend until smooth.
    5. 5Season well and serve hot with a crack of pepper.

    Nutrition (approx.): ~180 kcal per serving · 1 bowl (~350 ml)

    All winter recipes

    Dietary guidance only. Not a substitute for individualised clinical assessment or prescribed treatment.