Gluten Free/ Low Carb/ Soups/ Vegan/ Vegetarian

Pumpkin Ginger Soup

This pumpkin ginger soup recipe is the ideal dish to you warm you up on a chilly and rainy day.  Enjoy a bowl of low carb comforting soup.


The ginger used in this pumpkin ginger soup is fresh but if you don’t have any available try ground ginger but increase the quantities as the powder is not a powerful as fresh.  I’d suggest try a large teaspoon at first, then taste test the soup and amend to your taste buds.


If you wanted an extra creamy soup you could reduce the amount of stock and replace it with coconut milk.  Add it at the end of the cooking time before you blend the soup.  The result will be a warm, creamy pumpkin ginger soup which will be a hit with everyone.

The beauty of this soup is how easy it is.  Soups do not need to be complicated as they are just vegetables or meat sautéed and then simmered in water.  The joy of a steaming bowl of soup is the different flavour combinations, and this is a delicious one.  

The small pumpkin I used yielded about 3 cups of chopped pumpkin.  You could add less or more and still end up with a delicious soup.  If the consistency of the soup is too thick when you blend it, add more water or even some coconut milk.  Everyone has different tastes so feel free to play around with the recipe.

Many years back when we were living in the UK, we ate a lot more soups due to the cold, grey weather and enjoyed many flavours.  Mainly because the supermarkets there sold lots of soups in cartons.  A favourite of mine was carrot and ginger so this is my low carb version of this with pumpkin instead.  I think I prefer this one now.   Pumpkin is a great replacement for carrot as it’s also a great source of beta-carotene.  Add the powerful and healthy ginger and you have a powerhouse of a soup in a bowl!


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Pumpkin Ginger Soup
Prep Time
15 mins
Cook Time
45 mins
Total Time
1 hr

A creamy pumpkin ginger soup perfect for a cold evening

Course: Soup
Cuisine: American
Keyword: family friendly recipe, Healthy soup, pumpkin recipes
Servings: 4 Servings
Calories: 135 kcal
Author: Angela Coleby
  • 1 Pumpkin small
  • 3 tablespoons Olive oil
  • 1 clove Garlic
  • 1 small Onion
  • 2 cups Vegetable stock
  • 1 inch Ginger fresh
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Black pepper
  1. Slice pumpkin in half and core.

  2. Discard the membrane and seeds and cut into 1-2 inch cubes.

  3. In a large saucepan, heat 2 tablespoons of olive oil.

  4. Add the garlic and onion stirring frequently until tender.

  5. Add the pumpkin and ginger and cook for 2-3 minutes.

  6. Add the vegetable stock and bring to a boil.

  7. Season with the salt and pepper. 

  8. Simmer for 35-40 minutes until the pumpkin is soft.

  9. Using a hand blender, purée soup until smooth.

  10. Serve with a swirl of cream

Recipe Notes

Serves 4

Nutritional Info per serving:  135 Calories, 10.3g Fat, 1.6g Protein, 11g Total Carbs, 2.5g Fibre, 8.5g Net Carbs

Any nutritional analysis on the website is based on an estimate, calculated by from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.

Nutrition Facts
Pumpkin Ginger Soup
Amount Per Serving (1 Serving)
Calories 135 Calories from Fat 93
% Daily Value*
Total Fat 10.3g 16%
Total Carbohydrates 11g 4%
Dietary Fiber 2.5g 10%
Protein 1.6g 3%
* Percent Daily Values are based on a 2000 calorie diet.

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