This Gingered Pumpkin Soup is rich with pumpkin flavor, gently sweetened with maple syrup, and makes a comforting, cozy meal you can prepare in about 20 minutes.
Yes, it’s another pumpkin recipe — and for good reason. This soup captures the warm, familiar taste of pumpkin without weighing you down. With about 85 calories per cup and under 1 gram of fat when made with fat-free milk, it’s a lighter alternative to cream-based pumpkin soups. I chose fat-free milk instead of heavy cream to keep the texture smooth while trimming calories, and the maple syrup adds a subtle, natural sweetness that balances the pumpkin and ginger perfectly. A light dusting of brown sugar on top is optional if you like a touch more sweetness.
When seasonal sniffles hit, a bowl of this soup alongside a gooey grilled cheese feels like the perfect pick-me-up. It’s soothing, simple to make, and satisfying — ideal for chilly fall evenings or quick weeknight dinners. If you’re aiming to conserve calories on the soup, feel free to indulge a bit with your sandwich or bread on the side.
On a personal note, my new house is coming along — the builders have started the exterior brickwork and drywall is expected to go up soon. I can’t wait to see how the kitchen shapes up and to share photos and updates on social media. If you enjoy following kitchen and recipe updates, look for regular posts and behind-the-scenes shots on my Instagram profile.
Gingered Pumpkin Soup
Ingredients
- 1 Tbsp light butter
- 2 (15 oz) cans pumpkin
- 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 brown sugar, for garnish
Instructions
- Melt the light butter in a large saucepan over medium heat.
- Stir in the pumpkin, chicken broth, milk, maple syrup, and ground ginger until well combined.
- Bring the mixture just to a boil, then reduce the heat and simmer for a few minutes to blend flavors. Season with salt and pepper to taste.
- Ladle into bowls and garnish with pepitas and a light sprinkling of brown sugar if desired. Serve hot and enjoy.
Notes and Tips
This recipe is streamlined for speed and flavor. Use canned pumpkin for convenience; if you prefer, you can substitute homemade roasted pumpkin puree (maintain the same volume). To make this vegetarian, swap the chicken broth for low-sodium vegetable broth — the flavor profile remains equally comforting.
Adjust the sweetness by adding more or less maple syrup, or skip the brown sugar garnish if you prefer a less sweet finish. Ground ginger gives a warm note; for a fresher, brighter ginger flavor, grate a small amount of fresh ginger into the pot (about 1/2 to 1 teaspoon), but taste as you go.
Garnish ideas: pepitas add a pleasant crunch, while a dollop of Greek yogurt or a drizzle of olive oil adds creaminess. Serve this soup with a grilled cheese, crusty bread, or a light salad for a balanced meal.
Storage: Refrigerate leftovers in an airtight container for up to 3–4 days. Reheat gently on the stove over low heat, stirring occasionally to prevent scorching. For longer storage, this soup freezes well for up to 2–3 months—thaw overnight in the refrigerator before reheating.
Nutrition
Serving: 1 cup | Calories: 85 kcal | Carbohydrates: 16.6 g | Protein: 1.9 g | Fat: 0.9 g | Fiber: 3.5 g
Nutrition information is automatically calculated and should be used as an approximation.