Pumpkin Ginger Soup
This warming pumpkin ginger soup transforms the humble pumpkin from a seasonal decoration into a nutritional powerhouse that both comforts and nourishes. The aromatic combination of fresh ginger and pumpkin creates a soup that's perfect for chilly autumn evenings while delivering impressive anti-inflammatory benefits.
Equipment
- Large Pot
- Immersion Blender or Countertop Blender
Ingredients
Base Ingredients
- 2 tablespoons olive oil or coconut oil for added sweetness
- 1 large yellow onion diced (about 1 cup)
- 3 cloves garlic minced
- 2 tablespoons fresh ginger finely grated (or 1 tablespoon ground ginger in a pinch)
- 4 cups pumpkin peeled and cubed (about 2 pounds) – butternut squash works as substitute
- 1 medium apple peeled and chopped (Honeycrisp or Gala recommended)
- 4 cups vegetable broth low-sodium preferred
- 1 can coconut milk 14 oz (use light coconut milk for fewer calories)
Spices & Seasonings
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon nutmeg
- 1/4 teaspoon cayenne pepper optional, for heat lovers
- salt and freshly ground black pepper to taste
- 2 tablespoons maple syrup or agave optional, depending on pumpkin sweetness
Garnish
- fresh cilantro for garnish
- pepitas (pumpkin seeds) for garnish
Instructions
- Begin by preparing your vegetables – dice the onion, mince the garlic, and grate the ginger. For the pumpkin, use a sharp knife to carefully remove the skin, then scoop out the seeds and cut the flesh into 1-inch cubes.
- Heat olive oil in a large pot over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent. Add the minced garlic and grated ginger, continuing to sauté for another 30 seconds until fragrant.
- Add the cubed pumpkin and chopped apple to the pot, stirring to coat with the aromatic mixture. Sprinkle in the cumin, cinnamon, and nutmeg, stirring to evenly distribute the spices.
- Pour in the vegetable broth, bring to a boil, then reduce heat and simmer covered for about 20-25 minutes, or until the pumpkin is fork-tender.
- Using an immersion blender, carefully puree the soup until completely smooth. If using a countertop blender, transfer the soup in batches, being careful with the hot liquid.
- Stir in the coconut milk and maple syrup (if using), then return to low heat for 5 minutes to allow flavors to meld. Season with salt and pepper to taste.
- Serve hot, garnished with fresh cilantro and toasted pepitas if desired.
Notes
This soup stores exceptionally well and actually improves in flavor after 24 hours as the spices continue to meld. Refrigerate in an airtight container for up to 4 days. For freezing, cool completely then store in freezer-safe containers for up to 3 months.
You can substitute 2 (15-oz) cans of pure pumpkin puree for fresh pumpkin. Add it when you would add the fresh pumpkin, and reduce simmering time to 10-15 minutes.
For a thicker consistency, reduce the vegetable broth by 1 cup initially. You can always thin it later if needed.
Nutrition
Calories: 210kcalCarbohydrates: 22gProtein: 3gFat: 14gFiber: 5gSugar: 10gVitamin A: 245IUVitamin C: 20mgIron: 10mg
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