Pumpkin Ginger Soup: Creamy With No Cream

By the Healthy Plate team

Pumpkin soup is a winter classic. Blended pumpkin gives it that creamy texture on its own, so there's no cream or butter, and ginger adds warmth and a sweet kick.

Why pumpkin?

Rich in vitamin A (beta-carotene)
Low in calories, high in fibre
Naturally sweet, no sugar needed

Pumpkin Ginger Soup

10 minPrep

25 minCook

4Servings

150kcal

Ingredients

800 g pumpkin, cubed
1 onion
2 garlic cloves
1 tsp grated ginger
1 tsp cumin
4 cups vegetable stock
1 tbsp olive oil
Pumpkin seeds to garnish

Method

Sauté onion, garlic and ginger in the oil for 4 minutes.
Add pumpkin, cumin and stock; simmer 20 minutes until soft.
Blend with a hand blender until smooth.
Serve with pumpkin seeds and a spoon of yogurt.

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Tip

Roast the pumpkin for 20 minutes first for a deeper, sweeter flavour.

Which pumpkin is best for soup?

Any orange pumpkin works: butternut is sweeter and smoother, while the big supermarket pumpkins are cheaper and still great. Frozen diced pumpkin saves you the peeling.

Make it a full meal

Add 2 tbsp red lentils with the pumpkin for protein
Top with paprika-roasted chickpeas instead of croutons
A spoon of Greek yogurt and a sprinkle of dukkah
A slice of toasted wholegrain bread on the side

Frequently asked questions

Is pumpkin soup good for weight loss?

Yes — a bowl is about 150 kcal with filling fibre. Just watch add-ons like cream and white bread.

How long does it keep?

4 days in the fridge and up to 3 months frozen. Reheat with a splash of water.

Can I skip the ginger?

Sure. Use cinnamon and nutmeg for a sweeter taste, or cumin and coriander for a bolder one.

Is it suitable for diabetics?

Pumpkin has moderate carbs, so one bowl with some protein alongside is a good choice. Check portions with your doctor.

⚠️ For general education only. If you have a health condition or allergy, consult your doctor.