Healthy pumpkin ginger soup is always the welcome fall recipe to warm up our crispy autumn day.

Velvety and savory, I love to offer this soup not only on a cold night but also at our Thanksgiving dinner. Served in small bowls, it is the perfect start to a great evening.

In this Article

Easy Pumpkin Ginger Soup recipe

Playing with flavors is the fun of cooking, and I loved bringing together these flavorful ingredients to make this soup. This recipe combines ginger, peanut butter, garlic, and evaporated milk to create the smoothest, creamiest soup that’s bursting with fall flavor.

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No one ingredient overpowers the other — they are all perfectly balanced. The sweetness of the pumpkin blends well with the bite of the ginger. You can add sour cream at the end or not; it’s a personal choice.

This creamy pumpkin soup is incredibly easy to assemble, and it’s excellent served hot or at room temperature.

One of the significant advantages is that it stores well. Furthermore, you can make it the day before and warm it up at the last minute.

I love that it can be made early. Then, I can spend less time in the kitchen and more time with our family and friends.

Healthy Pumpkin Ginger Soup - Gluten Free

Is pumpkin soup good for you?

Pumpkin, in general, is perfect for you and your heart health. Furthermore, it is loaded with fiber, potassium, and vitamin C.

An added benefit is that beta-carotene is low in calories and rich in vitamins and minerals.

You will definitely want to add this to your collection of soup recipes. It’s perfect for this time of year when you’re looking for something new for the upcoming holidays.

Pumpkin Ginger Soup

Here are a few helpful tips for ingredients:

  • Chicken stock: always use low-sodium. This will help you control the salt content of this recipe. You can substitute it with vegetable broth if you are vegan.
  • Ginger: Use fresh, always more flavorful. Peel it and grate it fresh. I use a Microplane grater to grate the ginger quickly.
  • Pumpkin: Using fresh is always the best route. However, sometimes, we do not have the time to go through the roasting process. For this recipe, I used canned pumpkin or pumpkin puree — it’s the variety you may have used for baking. Be sure to choose the pumpkin puree and not canned pumpkin pie filling.
  • Peanut butter: I love the richness that it brings to this soup. I recommend using the smooth, creamy kind of peanut butter.
  • Mango nectar: Odd as this may sound, the mango nectar adds a sweet flavor to this soup and is rich in flavor that will highlight the pumpkin.
  • Chives: They give that light onion flavor to your dish.
  • Evaporated milk or unsweetened condensed milk: The richness of this type of milk adds a new level of smoothness and creaminess to your soup. I always have a couple of cans of evaporated milk in my pantry.
  • Sour cream: optional, of course, but it gives a richer taste to your soup.
Healthy Pumpkin Ginger Soup - Gluten Free

Equipment Needed

Large saucepan – to prepare your soup in it

Whisk – to mix and blend all your ingredients well

Soup tureen – always a fun presentation when you bring it to the table

Laddle – to serve your soup

Soup bowls – they are so much fun

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Fresh pumpkins on hand?

If you have leftover carved pumpkins on hand, peel them, core and dice them, and use them with this recipe.

Roast them for 30 minutes at 350F or until soft. Smash them and integrate them into your recipe.

Butternut squash is also a great substitute.

How do you make pumpkin soup?

This recipe is so easy to make that it will surprise you. The stove will do all of the work!

Combine the pumpkin, chicken stock (or vegetable stock), mango nectar, and minced ginger in a large saucepan. And let them simmer for about 30 minutes. Stir to make sure nothing sticks to the bottom of your pan.

Once ready, whisk in the evaporated milk, peanut butter, and hot sauce until smooth.

Sometimes, the minced garlic does not entirely break down. In that case, I use an immersion blender to blend the soup and give it that extra smooth texture.

You can also use a food processor or blender to make the soup smoother if it’s not to your liking.

You can add salt and pepper to taste.

Serve in a bowl, topped with a dollop of sour cream. Sprinkle minced chives or roasted pumpkin seeds over top.

A few suggestions

Make it lighter by using half coconut milk and half evaporated milk.

I use coconut milk so that the soup is dairy-free, but you can use heavy cream if you prefer. This step should be added at the last minute. Be sure to stay nearby, as the cream tends to boil.

A touch of curry powder can be added during the cooking process.

Check for the seasoning and add black pepper as needed.

This healthy, gluten-free pumpkin ginger soup is terrific at Thanksgiving. Serve it inside festive bowls, and you will have the perfect start to your dinner.

Shop This Post Ingredients

Pumpkin Ginger Soup

5 from 21 votes
Pumpkin Ginger Soup
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 6 people
Healthy pumpkin ginger soup is always the welcome fall recipe to warm up our crispy autumn day.

Ingredients 

  • 15 ounces pumpkin, canned
  • 14.5 ounces chicken broth
  • 1.5 cups mango nectar,
  • 1 tablespoon grated fresh ginger
  • 3 garlic cloves, minced
  • 5 ounces evaporated milk,
  • cup creamy peanut butter
  • 2 tablespoons rice vinegar
  • hot pepper sauce, Dash
  • ¼ cup finely chopped chives
  • sour cream, (optional)

Instructions

  • In a large saucepan combine the pumpkin, chicken stock, mango nectar, grated ginger, and minced garlic. Bring to a boil, reduce heat and simmer uncovered for 30 minutes. Stir occasionally.
  • Whisk in the evaporated milk, peanut butter, rice vinegar, hot sauce until smooth. Stir in the chives.
  • If desired top servings with sour cream. 

Notes

A few suggestions
Make it lighter by using half coconut milk and half evaporated milk.
I use coconut milk so that the soup is dairy-free, but you can use heavy cream if you prefer. This step should be added at the last minute. Be sure to stay nearby, as the cream tends to boil.
A touch of curry powder can be added during the cooking process.
Check for the seasoning and add black pepper as needed.

Nutrition

Calories: 172kcal | Carbohydrates: 18g | Protein: 6g | Fat: 9g | Saturated Fat: 2g | Cholesterol: 6mg | Sodium: 345mg | Potassium: 480mg | Fiber: 1g | Sugar: 13g | Vitamin A: 6525IU | Vitamin C: 21.6mg | Calcium: 100mg | Iron: 1.2mg

Giangi’s Kitchen provides nutritional information, but these figures should be considered estimates, as a registered dietician does not calculate them.

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Originally published on November 2, 2020. Updated on September 6, 2023.