Ginger Pumpkin Soup

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01/15/2026

Ginger-pumpkin-soup

Recipe

Serves 4

Ingredients

  • 1 ½ teaspoons canola oil or
  • 1 ½ teaspoons corn oil
  • 1 medium onion, finely minced
  • ¾ tablespoon minced peeled gingerroot or
  • ½ teaspoon ground ginger
  • 2 medium garlic cloves, minced, or
  • 1 teaspoon bottled minced garlic
  • ½ teaspoon dried thyme, crumbled
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon pepper (freshly ground preferred)
  • ₁⁄₈ teaspoon salt
  • 1 tablespoon all-purpose flour
  • 1 14.5-ounce can fat-free, low-sodium vegetable broth
  • 1 cup water
  • 2 15-ounce cans solid-pack pumpkin (not pie filling)
  • 1 cup fat-free milk
  • 1/4 cup fat-free sour cream (optional)
  • 2 tablespoons chopped chives (optional)

Directions

In a large heavy pot, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 6 to 8 minutes, or until very soft, stirring occasionally.

Stir in the ginger, garlic, thyme, cinnamon, pepper and salt. Cook for 1 minute, stirring constantly. Stir in the flour. Pour in the broth and water. Using a spatula, scrape the bottom of the pot to dislodge any browned bits. Stir in the pumpkin. Bring the mixture to a boil. Reduce the heat to low and simmer for 10 minutes.

Stir in the milk. Remove from the heat. Ladle the soup into bowls.

Garnish with the sour cream and chives.

Cooks’ Tips

If you prefer to dice or chop the onion rather than finely mince it, you can puree the soup with an immersion blender when it’s finished cooking. Or you can process the soup in a food processor or blender (vent the blender lid) until smooth. Carefully return the soup to the pot.

 

 

Nutritional Analysis (per serving): Calories 138, Total Fat 2.5 g (Saturated Fat 0.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.5 g, Monounsaturated Fat 1.0 g), Cholesterol 1 mg, Sodium 199 mg, Carbohydrates 27 g, Fiber 10 g, Sugars 14 g, Added Sugars 0 g, Protein 6 g.

Dietary Exchanges: 1 ½ starch, 1 vegetable, ½ fat

 

This Ginger Pumpkin Soup delivers on creaminess without the saturated fat of heavy cream, and its ingredients offer a wholesome blend of fiber, antioxidants and flavor. It’s a pantry-friendly dish that can be on your kitchen table in about 30 minutes any night of the week.

Pumpkin, the star ingredient in this recipe, is rich in beta-carotene, a powerful antioxidant that the body converts into vitamin A. It supports immune health, healthy vision and skin. Pumpkins also provide potassium and fiber, which can help manage blood pressure and support good digestive health.

The ginger in the soup provides a gentle heat but also contains anti-inflammatory and antioxidant compounds that may help with nausea, sore muscles and blood sugar control, as well as help lower cholesterol and aid digestion. The onions and garlic, two staples in many soups, are among the top five prebiotics for promoting the growth of good bacteria in the stomach, which helps improve gut health.  

Using canola or corn oil keeps this recipe low in saturated fat, while providing heart-healthy unsaturated fats. 

The final touches — the fat-free milk and optional sour cream — give the soup its creamy texture without adding too many calories or cholesterol.

With its comforting flavors and nourishing ingredients, this Ginger Pumpkin Soup exemplifies how wholesome, nutrient-rich cooking can support a heart-healthy diet. It’s a simple yet flavorful way to enjoy the season’s best ingredients while making heart-healthy choices. 

Whether you’re serving it as a cozy meal on a busy weeknight or as part of a festive gathering, it’s a nourishing option you can feel good about sharing with family and friends.

 

Source: American Heart Association