Fertility Soup With Lemony Pumpkin Seed Pesto

I asked my friend Ashleigh, a culinary nutritionist, to create a new yummy recipe for our fertility patients. Ok, it’s not a magic soup that one spoonful you will be miraculously pregnant, but it does have some good ingredients to help you on your journey. Ideally you use your own chicken broth you make from a chicken carcass. The Chinese believe that this helps increase your blood – which is very important in baby-making. The soup also includes pumpkin seeds which are a source of zinc, which is important for sperm development and hormonal health. We hope you enjoy it! Hi! I’m Ashleigh Grange, a Registered Holistic Nutritionist (RHN) and Culinary Nutritionist based outside Barrie. I specialize in helping people discover, use, cook with and enjoy everyday foods that happen to have extraordinary healing benefits. My Fertility Soup with Lemony Pumpkin Seed Pesto recipe comes together quickly for a lunch or dinner that will help warm you up, feel satisfied, balance your blood sugar, and perhaps even leave you with a newfound appreciation for some lighter winter fare. A rich pumpkin and sunflower seed pesto with a bright lemony flavour tops it all off, livening up this easy twist on a not-so-classic creamy broccoli soup. This recipe is also dairy-free, gluten-free, egg-free, soy-free and corn-free. To make this soup vegan, simply substitute the chicken stock for your favourite vegetable stock. I hope you enjoy this delightful fertility soup on a sunny winter’s day! Here’s the recipe in all its glory: Fertility Soup with Lemony Pumpkin Seed Pesto For the soup:

• 2 Tbsp coconut oil (organic, virgin/unrefined)
• 1 large yellow onion, diced
• 2 large garlic cloves, finely minced
• 1 Tbsp freshly grated ginger (I use a microplane for this)
• 1 ¾ cups cooked chickpeas
• 4 cups of fresh broccoli, chopped into medium florets
• 4 cups homemade chicken stock (from organic, preferably pastured chickens)
• 3 cups almond or cashew milk (try my homemade almond milk tutorial using either almonds or cashews)
• Season with sea salt (use less if using salted stock) and freshly cracked black pepper to taste

For the pumpkin seed pesto:

• ¼ cup pumpkin seeds, preferably raw and organic (not roasted/salted)
• ¼ cup sunflower seeds, preferably raw and organic (not roasted/salted)
• 1 cup fresh baby spinach, packed
• ¼ cup omega-3 oil (such as hemp seed, Udo’s oil or Vega Antioxidant Omega Oil Blend)
• Zest of 1 organic lemon
• 2 Tbsp fresh lemon juice
• Season with sea salt to taste

1. Get all of your ingredients ready.
2. In a large pot or Dutch oven, add the coconut oil and sweat the onions over low-medium heat, stirring regularly, until soft and translucent.
3. Add the minced garlic and ginger and cook for about 30 seconds, stirring constantly. Add the chickpeas, broccoli and chicken stock. Increase heat to medium. Cook for 8-10 minutes or until broccoli is bright green and just barely tender.
4. While the soup cooks, make the pumpkin seed pesto. Add all ingredients to a food processor and pulse until the ingredients are blended to form a thick paste. I prefer a slightly chunky pesto but you can blend until smooth if you prefer. You may need to add a tablespoon or two of water if the ingredients aren’t blending smoothly.
5. Test the broccoli for doneness and if tender, remove the soup from the heat.
6. Add the almond or cashew milk. Using an immersion blender, blend the soup until smooth and creamy. If you don’t have an immersion blender, just add your soup to a blender in small batches, puree it and return it to the cooking pot. Please make sure you have a blender that can properly vent itself (such as a Vitamix) in order to do this safely.
7. Do this until all of the soup has been pureed or feel free to leave some of the soup chunky for a different texture. You can heat this over very low heat for a few minutes if it’s not as warm as you would like.
8. Serve the soup with a dollop of the pumpkin seed pesto on top. Enjoy!

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Frequently Asked Questions

Can eating certain foods really help with fertility?

While no single food can guarantee conception, the NHS recognises that a balanced, nutritious diet can support reproductive health for both partners. Foods rich in zinc, folate, and antioxidants—like those found in this fertility soup—may help create optimal conditions for conception. With 1 in 7 UK couples experiencing fertility issues, focusing on nutrition is one positive step you can take whilst trying to conceive.

Why are pumpkin seeds good for fertility?

Pumpkin seeds are an excellent source of zinc, which plays a crucial role in hormone regulation and sperm development. Research suggests that zinc deficiency can negatively impact both male and female fertility. Including zinc-rich foods in your diet is a simple way to support your reproductive health whilst TTC.

Is chicken broth actually beneficial when trying to conceive?

Homemade chicken broth is rich in collagen, amino acids, and minerals that support overall health and may aid blood flow—something Traditional Chinese Medicine considers vital for fertility. Whilst there's limited clinical evidence specifically linking bone broth to conception, it's a nourishing, warming food that can be part of a healthy fertility diet.

What foods should I avoid when trying to get pregnant NHS?

The NHS recommends limiting alcohol, caffeine (no more than 200mg daily), and avoiding high-mercury fish when trying to conceive. It's also wise to reduce ultra-processed foods and those high in refined sugars, as these can affect hormone balance and overall reproductive health.

Do I need to follow a special diet before IVF treatment?

NICE guidelines don't prescribe a specific diet before fertility treatment, but they do recommend maintaining a healthy weight and eating a balanced diet rich in fruits, vegetables, and whole grains. Many fertility clinics suggest a Mediterranean-style diet, which shares similarities with recipes like this fertility soup, as it emphasises nutrient-dense whole foods.

Can my partner's diet affect our chances of conceiving?

Absolutely—male factor fertility accounts for around 30-40% of conception difficulties in UK couples. Foods containing zinc, selenium, and antioxidants can support healthy sperm production and quality. The NHS advises both partners to focus on nutrition and lifestyle factors when trying for a baby.

Are there any NHS guidelines on nutrition for fertility?

The NHS recommends taking 400 micrograms of folic acid daily before conception and eating a varied, balanced diet. NICE guidelines also suggest maintaining a BMI between 19 and 30 for optimal fertility outcomes. Whilst specific fertility diets aren't officially endorsed, nutrient-rich meals like this soup align well with general NHS healthy eating advice for those trying to conceive.