This Gingered Pumpkin Soup is packed with fresh pumpkin flavor, warmly spiced with ginger, lightly sweetened with pure maple syrup, and makes a cozy, low-calorie comfort meal you can make in about 25 minutes.
Why you’ll love this Gingered Pumpkin Soup
This quick pumpkin soup balances the natural sweetness and earthiness of canned pumpkin with a touch of maple syrup and warm ground ginger. It’s an uncomplicated, satisfying option for chilly fall or winter evenings and works well as a light starter or a simple main when paired with a sandwich or salad. At roughly 85 calories per cup and less than 1 gram of fat, this version keeps things light by using fat-free milk instead of cream while still delivering a creamy texture and comforting flavor.
Quick overview
- Prep Time: 5 mins
- Cook Time: 20 mins
- Total Time: 25 mins
- Servings: 8 (about 1 cup per serving)
Ingredients
- 1 Tbsp light butter
- 2 (15 oz) cans pumpkin puree
- 2 (14 oz) cans low-sodium chicken broth
- 1/2 cup fat-free milk
- 1/4 cup pure maple syrup
- 1/4 tsp ground ginger
- Salt and pepper, to taste
- Pepitas (pumpkin seeds) and a light sprinkle of brown sugar, for garnish
Instructions
- In a large saucepan over medium heat, melt the light butter.
- Add the pumpkin puree, low-sodium chicken broth, fat-free milk, maple syrup, and ground ginger. Stir until combined and smooth.
- Bring the mixture just to a boil, then reduce the heat and simmer briefly to meld the flavors. Taste and season with salt and pepper as needed.
- Ladle into bowls and garnish with pepitas (pumpkin seeds) and a small sprinkle of brown sugar if desired. Serve warm.
Flavor and texture tips
If you prefer an extra-smooth texture, blend the soup briefly with an immersion blender before serving. Adjust the maple syrup to your taste—start with 1/4 cup and add a little more only if you want it sweeter. The ground ginger provides a subtle warmth; if you love ginger, add a pinch more or stir in a small amount of fresh grated ginger for brighter spice.
Serving suggestions
This gingered pumpkin soup pairs beautifully with a toasted sandwich—classic grilled cheese is a favorite—or with a crisp green salad to balance sweetness. Top with a handful of toasted pepitas for a crunchy contrast, and consider a drizzle of extra virgin olive oil or a swirl of plain yogurt for richness without too many calories.
Variations and substitutions
- Make it vegetarian: swap low-sodium vegetable broth for chicken broth.
- Make it dairy-free: use unsweetened almond or oat milk instead of fat-free milk.
- Spice it up: add a pinch of ground cinnamon, nutmeg, or a dash of cayenne for heat.
- Richer version: stir in a splash of light cream or half-and-half if you want a creamier mouthfeel.
Storage and reheating
Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently on the stove over low heat, stirring occasionally. If the soup thickens in the fridge, thin it with a little broth or milk when reheating.
Nutrition (per 1-cup serving)
Serving: 1 cup | Calories: 85 kcal | Carbohydrates: 16.6 g | Protein: 1.9 g | Fat: 0.9 g | Fiber: 3.5 g
Note: Nutrition information is automatically calculated and should be used as an approximation.
If you try this gingered pumpkin soup, consider leaving a comment with any tweaks or pairing ideas—you might inspire someone else to try the recipe a new way!
