Gluten-Free Ginger Pumpkin Soup
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This creamy ginger pumpkin soup is a delicious anti-inflammatory meal, thanks to the powerful benefits of fresh ginger. Warm, comforting, and easy to make, it’s perfect for boosting your immune system and reducing inflammation!
Looking for a warm and healthy soup to enjoy anytime? Try this creamy pumpkin soup with a hint of ginger! It’s packed with rich pumpkin flavor and a touch of spice from fresh ginger. Whether you’re hosting guests or simply craving a cozy, nourishing meal, this easy recipe will surely hit the spot.
Why You’ll Love This Ginger Pumpkin Soup Recipe
When pumpkins are in season, they seem everywhere—bright orange and ready to be enjoyed in pies, muffins, and soups. But guess what? You don’t have to limit pumpkin to just one season! I love buying pre-cut or frozen pumpkins year-round from the grocery store.
Instead of the classic pumpkin soup, why not add a flavorful, anti-inflammatory twist? Fresh ginger perfectly balances the pumpkin’s natural sweetness, creating a delicious harmony of flavors. I’m all in! This creamy pumpkin ginger soup has quickly become my favorite.
Health Benefits of Pumpkin
- Pumpkins contain essential vitamins and minerals, including vitamins A, C, E, and potassium. Vitamin A, in the form of beta carotene, is particularly abundant and supports good vision, skin health, and a strong immune system.
- Pumpkins are relatively low in calories, making them an excellent option for those looking to maintain or lose weight. Also, pumpkins have a high water content, contributing to hydration and overall health.
Health Benefits of Ginger
- Ginger is a reasonably popular spice frequently used as a medicinal herb in many cultures. It deserves to be on the throne because it has numerous health benefits, one of which is its anti-inflammatory properties. Ginger has a vibrant chemistry, comprising volatile terpenes that provide a distinct aroma and taste and non-volatile compounds, such as gingerol, that may alleviate some symptoms from an inflammatory process.
- Gingerol is especially good for gastrointestinal motility, helping the food leave the stomach faster and encouraging better digestion.
- Ginger is usually the herb to reach for to fight nausea, whether caused by medication or during pregnancy. I was fortunate not to suffer from morning sickness during my pregnancies, but I’ve heard from other ladies that ginger helped them immensely.
So, combining pumpkins, ginger, garlic, and onion in a soup will surely provide a powerful health boost.
Ingredients You’ll Need for Creamy Pumpkin Soup with Ginger
- 2 tablespoons unsalted butter
- 1/4 medium onion, chopped
- 1 clove garlic, minced
- 1-inch piece of fresh ginger, chopped
- 1 small fresh pumpkin (about 1.5 pounds), peeled, seeded, and cut into chunks
- 3-4 cups cold water
- Salt and black pepper, to taste
- 1/2 cup milk
- Chopped fresh parsley or cilantro for garnish (optional)
Substitutions/Variations
- If you don’t like using butter, you can use 2 tablespoons of olive oil.
- I prefer water in my soup recipes over grocery store-bought chicken or vegetable stock to limit sodium content, additives, and preservatives. But if you are okay with store-bought broth, add vegetable or chicken broth.
- Instead of milk, you can use the same amount of heavy cream for a creamier soup texture.
- If you follow a dairy-free diet, feel free to use coconut milk or coconut cream to achieve your desired level of creaminess. Coconut milk will change the flavor slightly, but it’s a great vegan pumpkin soup option.
How to Make Creamy Ginger Pumpkin Soup (Step-by-step Guide)
- Sauté the Aromatics:
Heat the butter or olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for about 5 minutes, stirring occasionally, until it becomes translucent. (I used a Cuisinart Dutch oven for this recipe.) - Add Garlic and Ginger:
Stir in the minced garlic and ginger, and sauté for another minute, stirring frequently until fragrant. - Cook the Pumpkin:
Add the pumpkin chunks and stir to combine, letting them cook for a few minutes to enhance the flavors. - Simmer the Soup:
Pour in the water (or vegetable/chicken broth), ensuring the pumpkin is mostly covered. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 20-25 minutes, or until the pumpkin is tender and easily pierced with a fork. - Blend Until Smooth:
Use an immersion blender to puree the soup until smooth and creamy. If using a regular blender or food processor, allow the soup to cool slightly, then blend in batches before returning it to the pot. Adjust the consistency by adding more water if needed. - Add Creaminess:
Stir in the milk (or heavy cream/coconut milk) to reach your desired level of creaminess. - Season and Heat:
Season the soup with salt and pepper to taste, adjusting as needed. Heat gently over low heat until warmed through, but avoid boiling. - Serve and Garnish:
Ladle the soup into bowls and garnish with chopped fresh herbs like parsley or cilantro, if desired. Serve hot and enjoy!
Helpful Tips and Tricks in this Pumpkin Ginger Soup Recipe
- Look for a small sugar pumpkin or pie pumpkin, which are sweeter and more flavorful than larger pumpkins typically used for carving.
- Use fresh ginger for the best flavor. Freshly grated ginger is preferred, but you can use minced ginger from a jar if needed.
- Use an immersion blender to puree it directly in the pot for a smoother soup. If you prefer a chunkier texture, use a potato masher or blend only half the soup.
- Feel free to experiment with the recipe. You can add spices like cayenne for heat, ground cinnamon and nutmeg for extra flavor, or honey for extra sweetness.
- Add toasted pumpkin seeds or a dollop of sour cream to the soup for extra texture and flavor.
- You can add a splash of lime juice or lemon juice for a fresh, citrusy flavor.
Quick Tip!
Sauté the onion, garlic, and fresh ginger in butter or olive oil until soft and fragrant. This forms the flavorful base for your soup.
Storage and Reheating
- Pumpkin ginger soup often tastes even better the next day as the flavors meld. You can store leftover soup for later use.
- Allow the soup to cool to room temperature before storing it. Leaving it out to cool for too long can promote bacterial growth, so don’t let it sit at room temperature for more than 2 hours.
- Store the soup in an airtight container.
- Place the soup in the refrigerator within two hours of cooking. Soups can be safely refrigerated for up to 2-3 days.
- Reheating soup on the stovetop is often the best method for retaining its flavor and texture. Pour the soup into a saucepan and heat it over medium-low heat. Stir occasionally to prevent sticking or burning.
- If you’re short on time, the microwave is a quick option. Use a microwave-safe bowl or container, cover it to prevent splattering, and reheat in short intervals, stirring between intervals. This helps distribute the heat evenly.
- Add extra broth, water, or milk to reach your desired consistency if the soup has thickened during storage.
Frequently Asked Questions
Yes, you can use canned pumpkins or pumpkin puree if you need more time or have no fresh pumpkins. It’s a convenient option and can still result in a delicious soup.
Absolutely! Pumpkin ginger soup freezes well. Use airtight, freezer-safe containers or bags, leaving space at the top for expansion. Thaw it in the refrigerator before reheating for the best results.
A slice of warm, crusty bread is a classic accompaniment to pumpkin soup. It’s perfect for dipping in the soup and adds a pleasant contrast in texture. One excellent option is whole wheat olive bread. Homemade croutons seasoned with herbs like rosemary or thyme can add a flavorful crunch to your soup. A dollop of sour cream or Greek yogurt on top of your soup can add a creamy, tangy element.
Wrapping Up
And there you have it, friends—pumpkin soup with ginger! It’s creamy, delicious, and packed with anti-inflammatory benefits. The smooth texture, mild sweetness, and hint of spicy ginger make it a perfect comfort food. Try it once, and it just might become your new favorite!
More Healthy Toasts & Wellness Tips to Try!
Want more anti-inflammatory recipes? Try my 3-ingredient salad dressing—you’ll love this recipe! Check out other healthy recipes on Nena’s Wellness Corner! Also, try my popular gluten-free almond flour brownies; I am sure you’ll love them!
Do you know what clean eating and an anti-inflammatory diet have in common? Clean eating and the anti-inflammatory diet perfectly match, emphasizing whole foods and natural and minimally processed foods that support overall health and reduce inflammation. Discover more about the anti-inflammatory diet here!
Ready to kickstart your clean eating journey? Download my free meal plans, sign up for my newsletter, or explore my collection of healthy recipes. Also, please find the information about a balanced diet and ways to incorporate it into your daily routine to achieve a healthy lifestyle!
What’s your favorite pumpkin recipe? Drop it in the comments below!
Pumpkin Soup with Ginger
Equipment
Video
Ingredients
- 2 tbsp butter unsalted
- 1/4 onion medium, chopped
- 1 clove garlic minced
- 1 inch ginger chopped
- 1.5 lb pumpkin peeled, seeded, and cut into chunks
- 4 cups water cold
- salt and pepper to taste
- 1/2 cup milk
Instructions
Sauté the Aromatics:
- Heat the butter or olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for about 5 minutes, stirring occasionally, until it becomes translucent. (I used a Cuisinart Dutch oven for this recipe.)
Add Garlic and Ginger:
- Stir in the minced garlic and ginger, and sauté for another minute, stirring frequently until fragrant.
Cook the Pumpkin:
- Add the pumpkin chunks and stir to combine, letting them cook for a few minutes to enhance the flavors.
Simmer the Soup:
- Pour in the water (or vegetable/chicken broth), ensuring the pumpkin is mostly covered. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 20-25 minutes, or until the pumpkin is tender and easily pierced with a fork.
Blend Until Smooth:
- Use an immersion blender to puree the soup until smooth and creamy. If using a regular blender or food processor, allow the soup to cool slightly, then blend in batches before returning it to the pot. Adjust the consistency by adding more water if needed.
Add Creaminess:
- Stir in the milk (or heavy cream/coconut milk) to reach your desired level of creaminess.
Season and Heat:
- Season the soup with salt and pepper to taste, adjusting as needed. Heat gently over low heat until warmed through, but avoid boiling.
Serve and Garnish:
- Ladle the soup into bowls and garnish with chopped fresh herbs like parsley or cilantro, if desired. Serve hot and enjoy!
Notes
- Refer to the post above for video instructions and other useful information.
- Nutrition information is an estimate and will depend on your specific ingredients.
- If you don’t like using butter, you can use 2 tablespoons of olive oil.
- I prefer water in my soup recipes over grocery store-bought chicken or vegetable stock to limit sodium content, additives, and preservatives. But if you are okay with store-bought broth, add vegetable or chicken broth.
- Instead of milk, you can use the same amount of heavy cream for a creamier soup texture.
- If you follow a dairy-free diet, feel free to use coconut milk or coconut cream to achieve your desired level of creaminess. Coconut milk will change the flavor slightly, but it’s a great vegan pumpkin soup option.
- Look for a small sugar pumpkin or pie pumpkin, which are sweeter and more flavorful than larger pumpkins typically used for carving.
- Use fresh ginger for the best flavor. Freshly grated ginger is preferred, but you can use minced ginger from a jar if needed.
- Use an immersion blender to puree it directly in the pot for a smoother soup. If you prefer a chunkier texture, use a potato masher or blend only half the soup.
- Feel free to experiment with the recipe. You can add spices like cayenne for heat, ground cinnamon and nutmeg for extra flavor, or honey for extra sweetness.
- Add toasted pumpkin seeds or a dollop of sour cream to the soup for extra texture and flavor.
- You can add a splash of lime juice or lemon juice for a fresh, citrusy flavor.
