This creamy Pumpkin Ginger Soup, made with roasted sugar pumpkin and fresh ginger, is a cozy fall favorite. It’s thickened naturally with Greek yogurt for extra protein and a silky texture—no heavy cream required.
Creamy Pumpkin Ginger Soup
This Pumpkin Ginger Soup is healthy, comforting, and easy to make. Roasted sugar pumpkins are blended with shallots, fresh ginger, sage, and vegetable broth, then finished with nonfat Greek yogurt for creaminess and protein. The result is a warm, nourishing soup that tastes like autumn in a bowl.
Why This Works
I often make this soup after Halloween when I have pumpkins to use up. Greek yogurt replaces heavy cream or sour cream, keeping the soup lighter while adding protein. I also like to swirl a spoonful of yogurt on top of each bowl for extra richness.
Healthy: Pumpkin is rich in vitamins A and C and provides fiber to help you feel satisfied.
Creamy without cream: The soup achieves a smooth, velvety texture from roasted vegetables and Greek yogurt instead of heavy cream, reducing calories while boosting protein.
Serving Suggestions
Serve this pumpkin soup with crusty bread, a simple salad, or half a sandwich for a satisfying meal. It also makes a lovely starter for a holiday dinner such as Thanksgiving. For texture, garnish with chopped chives and toasted pepitas; a little extra yogurt on top brightens the flavor and adds creaminess.
What can I add to pumpkin soup for flavor?
Pumpkin has a mild, sweet flavor that works well with warm spices and aromatic herbs. For this savory version, thyme, sage, fresh ginger, nutmeg, and shallots create a balanced fall profile. Garnishes like chives and pepitas are optional but recommended for added color and crunch.
What is an immersion blender?
An immersion blender is a handheld tool that purees soups directly in the pot, avoiding the need to transfer hot liquid to a countertop blender. If you don’t have one, you can carefully blend the soup in small batches in a standard blender until smooth, then return it to the pot.
Variations
If you prefer, substitute the pumpkin with roasted butternut or acorn squash. For a dairy-free option, use canned coconut milk in place of Greek yogurt and adjust seasonings to taste.
More Pumpkin Recipes You Will Love
- Pumpkin Mac and Cheese with Roasted Veggies
- Turkey Pumpkin Chili
- Smoky BBQ Spiced Roasted Pumpkin Seeds
- Cheesy Baked Pumpkin Pasta
- Pumpkin Baked Oatmeal with Bananas
Pumpkin Soup
Yield: 4 servings
Serving Size: about 1 1/2 cups
Prep Time: 5 mins
Cook Time: 1 hr 5 mins
Total Time: 1 hr 10 mins
Ingredients
- 3-pound sugar pumpkin, halved, seeded, and quartered
- 6 fresh thyme sprigs
- 1 1/2 tablespoons olive oil
- 1 teaspoon Kosher salt, plus more to taste
- Freshly ground black pepper, to taste
- 1 tablespoon butter
- 2 large shallots, chopped
- 3 cups vegetable broth or chicken broth, plus more if needed
- 1 tablespoon fresh grated ginger
- 3 fresh sage leaves, chopped
- 1/8 teaspoon fresh nutmeg, plus more for garnish
- 1/4 cup plain nonfat Greek yogurt
- Chopped chives, for garnish
- Pepitas (pumpkin seeds), optional for garnish
Instructions
- Preheat the oven to 400°F (200°C). Lightly oil a baking sheet or coat with nonstick spray.
- Arrange the pumpkin pieces and thyme on the prepared baking sheet. Drizzle with olive oil and season with 1/4 teaspoon salt and a few grinds of black pepper. Toss gently and spread in a single layer.
- Roast for 60 to 65 minutes, stirring once halfway through, until the pumpkin is fork-tender.
- Let the pumpkin cool slightly, then remove and discard the peel.
- Meanwhile, heat the butter in a large stockpot or Dutch oven over medium heat. Add the chopped shallots and cook, stirring occasionally, until softened, about 4 to 5 minutes.
- Stir in the roasted pumpkin, grated ginger, broth, and chopped sage. Season with 3/4 teaspoon salt and additional black pepper to taste. Bring the mixture to a boil, then remove from heat.
- Use an immersion blender to puree the soup in the pot until smooth. If using a countertop blender, blend in batches, taking care with hot liquid.
- Stir in the Greek yogurt until fully incorporated and the soup is creamy. If the soup is too thick, thin with a little extra broth to reach your desired consistency.
- Ladle the soup into bowls and garnish with chives, pepitas, a pinch of nutmeg, and an extra dollop of yogurt if desired. Serve immediately.
Notes
To freeze: Omit the yogurt and fresh garnishes. Cool the soup completely, then portion into freezer-safe bags or containers and freeze flat. Thaw in the refrigerator overnight and reheat gently on the stove over low heat, stirring occasionally. Stir in the yogurt and add fresh garnishes just before serving.
Nutrition (per serving)
Calories: 145 kcal | Carbohydrates: 16 g | Protein: 3.5 g | Fat: 8 g | Fiber: 3.5 g | Sugar: 7.5 g | Sodium: 926 mg
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Disclosure: This post is sponsored by Stonyfield. Thank you for supporting the brands that help make these recipes possible. All opinions are my own.