30-Minute Pumpkin Ginger Soup
A fast, flavorful, and plant-based soup combining pumpkin, ginger, and garlic. Low in saturated fat, high in fiber, and freezer-friendly, it’s perfect for healthy weeknight dinners or meal prep.
Equipment
- 1 Medium saucepan
- 1 immersion blender (or regular blender/food processor)
- 1 Cutting board
- 1 Chef’s knife
- Measuring cups and spoons
Ingredients
For the Soup:
- 1 ½ lb pumpkin peeled and cubed
- 2 cups vegetable stock
- 2 cups water
- 1 medium onion chopped
- 2 garlic cloves peeled
- 1 tbsp fresh ginger grated
- 1 tsp salt adjust to taste
- ½ tsp ground black pepper
For Garnish (optional):
- Pinch of cayenne pepper
- 2 –3 tbsp toasted unsweetened coconut flakes
- 2 –3 fresh sage leaves
Instructions
- Prepare the Pumpkin and Vegetables: Start by peeling the pumpkin carefully using a sharp vegetable peeler. Remove all seeds and cut the pumpkin flesh into uniform cubes, roughly 1–2 inches each, to ensure even cooking. Chop the onion into medium-sized chunks and peel the garlic cloves. Grate the fresh ginger with a fine grater to release its aromatic oils. Having all your ingredients prepped and ready makes the cooking process smooth and stress-free.
- Combine Ingredients in the Saucepan: Take a medium-sized saucepan and add the cubed pumpkin, onion chunks, peeled garlic cloves, and freshly grated ginger. Pour in 2 cups of vegetable stock and 2 cups of water. Sprinkle in 1 teaspoon of salt and ½ teaspoon of ground black pepper. Gently stir everything together so that the pumpkin and vegetables are evenly coated with the liquid and seasonings.
- Bring to a Boil: Place the saucepan over medium-high heat and allow the mixture to come to a gentle boil. Keep an eye on the pot to prevent overflowing, stirring occasionally. The goal here is to heat the liquid thoroughly and start softening the pumpkin and onion. The aroma of the ginger will start to fill your kitchen as the mixture heats.
- Simmer Until Vegetables Are Tender: Once boiling, reduce the heat to medium-low and cover the saucepan with a lid.Let the soup simmer for 15–20 minutes. Test the pumpkin for doneness by inserting a knife or fork; it should slide in and out easily. The onion should also be tender and fragrant. This slow simmer allows the flavors to meld and the pumpkin to release its natural sweetness.
- Blend the Soup to a Smooth Texture: Turn off the heat and carefully blend the soup until smooth. You can use an immersion blender directly in the saucepan for convenience or transfer the mixture to a regular blender or food processor. Blend in batches if necessary, making sure the pumpkin and onion are fully pureed. The result should be creamy, velvety, and free of large chunks.
- Reheat and Adjust Seasoning: Return the blended soup to the saucepan and gently bring it back to a boil over medium heat. Taste the soup and adjust the seasonings as needed, adding more salt, pepper, or ginger if desired. This step ensures a perfectly balanced flavor and the soup is warm and ready to serve.
- Prepare Optional Garnishes: While the soup reheats, prepare any garnishes you want to use. Toast unsweetened coconut flakes lightly in a dry skillet until golden brown, or wash and tear fresh sage leaves. A pinch of cayenne pepper can also be added for a subtle kick. These garnishes add texture, aroma, and a beautiful presentation to the finished soup.
- Serve the Pumpkin Ginger Soup: Ladle the hot soup into individual bowls. Sprinkle the toasted coconut flakes, sage leaves, and a pinch of cayenne pepper on top if using. Serve immediately for maximum flavor, paired with crusty bread or a simple side salad. The soup is rich, aromatic, and comforting—a perfect balance of savory pumpkin and zesty ginger.
- Store Leftovers and Freeze: If you have leftovers, let the soup cool completely before storing. Transfer to an airtight container and refrigerate for up to 3 days. For longer storage, place in a freezer-safe container, label with the date, and freeze for up to 3 months. Reheat gently on the stovetop over medium heat, stirring occasionally, or microwave individual portions in 30-second intervals until warmed through.
Notes
- For richer flavor, roast the pumpkin cubes at 350°F (175°C) for 30–40 minutes before simmering.
- Add a peeled, diced apple along with the pumpkin for a natural, subtle sweetness.
- Swap 1 cup of vegetable stock with coconut milk for a creamier, slightly tropical taste.
- Adjust the cayenne pepper or black pepper to suit your preferred spice level.
- This soup can be blended to either a smooth puree or a slightly chunky texture, depending on your preference.
