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Healthy Pumpkin Ginger Soup – Gluten Free
- 50 mins total
- 20 mins prep
- 30 mins cook
- serves 6 people
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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.
Easy Pumpkin Ginger Soup recipe
Playing with flavors is the fun of cooking. As you will notice with this recipe, ginger, peanut butter, garlic, and evaporated milk create a smooth, creamy soup.
Not one ingredient overpowers the other, but all play a perfect balance. The sweetness of the pumpkin blends well with the bite of the ginger. You can add sour cream at the end or not; a personal choice.
Very easy to assemble. Excellent served hot or at room temperature.
One of the significant advantages is that it stores well. Furthermore, it can be made the day before and warmed up at the last minute.
I love that it can be made early, thus freeing us from the kitchen and giving us more time with our family and friends.
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.
A great addition to your favorite soup recipes at this time of year when we are looking for something new for the upcoming holiday.
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 thru the process of roasting it. For this recipe, I used canned pumpkin or pumpkin puree. The one you will use for baking.
- 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 it 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.
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 it for all of you.
Combine the pumpkin, chicken 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 give it that extra smooth texture.
You should have this velvety soup. Serve in a bowl. Top with a dollop of sour cream and chives that you will mince over it.
A few suggestions
Make it lighter by using half coconut milk and half evaporated milk.
However, you can instead of using coconut milk, use heavy cream. This step should be added at the last minute and supervised 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.
More recipes that you will love and enjoy:
Pumpkin Tiramisu – A No-Bake Dessert For You
Roasted Cauliflower Soup
Delicata Squash, Radicchio, and Garbanzo Salad
Chocolate Swirled Pumpkin Bars
Products and Equipment used to make this recipe
Nutrition Facts
Pumpkin Ginger Soup
Amount Per Serving
Calories 172
Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g13%
Cholesterol 6mg2%
Sodium 345mg15%
Potassium 480mg14%
Carbohydrates 18g6%
Fiber 1g4%
Sugar 13g14%
Protein 6g12%
Vitamin A 6525IU131%
Vitamin C 21.6mg26%
Calcium 100mg10%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.
Pumpkin Ginger Soup
- 50 mins total
- 20 mins prep
- 30 mins cook
- serves 6 people
Ingredients
-
1 3/4 cup canned pumpkin
-
1 14.5 ounces can chicken broth
-
1 1/2 cups mango nectar
-
1 tablespoon grated fresh ginger
-
3 garlic cloves minced
-
1 5-ounces can evaporated milk
-
1/3 cup creamy peanut butter
-
2 tablespoons rice vinegar
-
Dash hot pepper sauce
-
1/4 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.
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Originally published on November 2, 2020. Updated on September 12, 2022.
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I never had pumpkin soup, but this sounds really delicious! Thank you for sharing!
My pleasure Arica. Very easy to make so yummy.
Enjoy!
we tried it and really enjoyed, we’ve been experiencing rainy weather and this soup is very comforting and delicious. thanks for this recipe
The pleasure is all mine Jean, thank you, for making it and so happy you enjoyed it.
This soup the best flavors!
Thank you, Addie!
I can’t wait to try this, it sounds absolutely perfect for this time of year 🥰
Thank you, Kathleen. You will love it. Savory and easy to make.
Thank you for stopping by.
This soup is like a warm hug, so comforting!
Thank you! Enjoy!
Delicious! I wasn’t sure about the peanut butter or mango nectar but they totally work! Perfect for our rainy fall day!
I am glad you enjoyed it. Thank you for your feedback.
This soup was so delicious we all loved it!
Thank you!
I loved how simple this soup was to make, the ginger complements the pumpkin so beautifully
I am so happy you enjoyed it.
With colder days soup recipes are something I really look forward to. Haven’t still tried your pumpkin soup, but can’t wait to try it, thanks!
You are welcome.
Enjoy!
YUM! This Healthy pumpkin ginger soup is what I needed this cold weather now.:) What I love about it is it’s rich in fiber, potassium, and vitamin C. Love it! Thanks.
My pleasure. Enjoy it!
I have never cooked pumpkin soup in this way before. But your version, I must definitely try! I love the incorporated peanut butter!
Thank you, Nora. The peanut butter gives it a richer texture.
Enjoy!
Absolutely loved the ginger in this pumpkin soup! Will definitely make this again
Thank you, Bianca, I am glad you enjoyed it.
What a treasure of a recipe! As others mentioned, the ginger in this soup was so delicious.
Thank you, Tressa, for your feedback. I am glad you enjoyed it.
This is the best pumpkin soup! I would have never thought to add peanut butter, but it adds such a richness to the soup.
I am so happy you enjoyed it.
Thank you for your feedback.
This pumpkin ginger soup is such a dream! It’s easy to make and full of flavor. I love making this cozy soup all season long!
Thank you and so happy you enjoyed it.
I’m loving this pumpkin ginger soup recipe! So delicious.
Thank you, Tina. I am so happy to hear your feedback.
So autumnal and delicious, we enjoyed this soup so much and I loved the depth of flavour
Thank you.
this pumpkin ginger soup is SO cozy! I will definitely be making this all season long!
I am glad you enjoyed it. Thank you for your feedback.
The ginger in the soup was phenomenal, I and my family loved it. It was
super easy to cook.
Thank you for your feedback. I am glad you enjoyed it.
soothing soup for the fall season.
Yes, it sure is.
Enjoy!
What an amazing flavor combination! I never thought to add peanut butter. I will be making this again soon!
Thank you. I am so happy you enjoyed it.
This looks so delicious and love that it’s a fall soup that’s not sweet. I can’t do butternut squash, etc.
I do not do sweet soups either, they must have a savory flair to it.
Enjoy!
Would this be good for Thanksgiving? Is it spicy?
Also noticed every comment was a 5 star so I assume it must be great if no one gave it less
Hi Diane, This recipe is not spicy; you can add some spicy if you wish. The ginger gives an uplifting flavor to the sweet pumpkin.
It has been one of the most tried, loved, and shared recipes during the holiday season.
Enjoy!