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Ginger Pumpkin Soup

Ginger pumpkin bisque
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Ginger Pumpkin Soup

This autumnal side soup delivers on creaminess without the saturated fat of heavy cream. This pantry-friendly dish can be on your kitchen table in about 30 minutes any night of the week.

Ingredients

Servings  4   Serving Size   1 1/2 cups

  • 1 1/2 teaspoons canola oil OR
  • 1 1/2 teaspoons corn oil
  • 1 medium onion, finely minced
  • 3/4 tablespoon minced peeled gingerroot OR
  • 1/2 teaspoon ground ginger
  • 2 medium garlic cloves, minced OR
  • 1 teaspoon bottled minced garlic
  • 1/2 teaspoon dried thyme, crumbled
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon pepper (freshly ground preferred)
  • 1/8 teaspoon salt
  • 1 tablespoon all-purpose flour
  • 1 14.5-ounce can fat-free, low-sodium vegetable broth
  • 1 cup water
  • 2 15-ounce cans solid-pack pumpkin (not pie filling)
  • 1 cup fat-free milk
  • 1/4 cup fat-free sour cream (optional)
  • 2 tablespoons chopped chives (optional)

Directions

Tip: Click on step to mark as complete.

  1. In a large heavy pot, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 6 to 8 minutes, or until very soft, stirring occasionally.
  2. Stir in the ginger, garlic, thyme, cinnamon, pepper, and salt. Cook for 1 minute, stirring constantly. Stir in the flour. Pour in the broth and water. Using a spatula, scrape the bottom of the pot to dislodge any browned bits. Stir in the pumpkin. Bring the mixture to a boil. Reduce the heat to low and simmer for 10 minutes.
  3. Stir in the milk. Remove from the heat. Ladle the soup into bowls.
  4. Garnish with the sour cream and chives.

Tip: If you prefer to dice or chop the onion rather than finely mince it, you can puree the soup with an immersion blender when it's finished cooking. Or you can process the soup in a food processor or blender (vent the blender lid) until smooth. Carefully return the soup to the pot.

Nutrition Facts

Ginger Pumpkin Soup
CaloriesCalories
138 Per Serving
ProteinProtein
6g Per Serving
FiberFiber
10g Per Serving

Nutrition Facts

Calories 138
Total Fat 2.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 1 mg
Sodium 199 mg
Total Carbohydrate 27 g
Dietary Fiber 10 g
Sugars 14 g
Added Sugars 0 g
Protein 6 g

Dietary Exchanges
1 1/2 starch, 1 vegetable, 1/2 fat

Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.
This autumnal side soup delivers on creaminess without the saturated fat of heavy cream. This pantry-friendly dish can be on your kitchen table in about 30 minutes any night of the week.

Nutrition Facts

Ginger Pumpkin Soup
CaloriesCalories
138 Per Serving
ProteinProtein
6g Per Serving
FiberFiber
10g Per Serving
×
Calories 138
Total Fat 2.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 1 mg
Sodium 199 mg
Total Carbohydrate 27 g
Dietary Fiber 10 g
Sugars 14 g
Added Sugars 0 g
Protein 6 g

Dietary Exchanges
1 1/2 starch, 1 vegetable, 1/2 fat

Ingredients

Servings  4   Serving Size   1 1/2 cups

  • 1 1/2 teaspoons canola oil OR
  • 1 1/2 teaspoons corn oil
  • 1 medium onion, finely minced
  • 3/4 tablespoon minced peeled gingerroot OR
  • 1/2 teaspoon ground ginger
  • 2 medium garlic cloves, minced OR
  • 1 teaspoon bottled minced garlic
  • 1/2 teaspoon dried thyme, crumbled
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon pepper (freshly ground preferred)
  • 1/8 teaspoon salt
  • 1 tablespoon all-purpose flour
  • 1 14.5-ounce can fat-free, low-sodium vegetable broth
  • 1 cup water
  • 2 15-ounce cans solid-pack pumpkin (not pie filling)
  • 1 cup fat-free milk
  • 1/4 cup fat-free sour cream (optional)
  • 2 tablespoons chopped chives (optional)

Directions

Tip: Click on step to mark as complete.

  1. In a large heavy pot, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 6 to 8 minutes, or until very soft, stirring occasionally.
  2. Stir in the ginger, garlic, thyme, cinnamon, pepper, and salt. Cook for 1 minute, stirring constantly. Stir in the flour. Pour in the broth and water. Using a spatula, scrape the bottom of the pot to dislodge any browned bits. Stir in the pumpkin. Bring the mixture to a boil. Reduce the heat to low and simmer for 10 minutes.
  3. Stir in the milk. Remove from the heat. Ladle the soup into bowls.
  4. Garnish with the sour cream and chives.

Tip: If you prefer to dice or chop the onion rather than finely mince it, you can puree the soup with an immersion blender when it's finished cooking. Or you can process the soup in a food processor or blender (vent the blender lid) until smooth. Carefully return the soup to the pot.
Cooking in Color

Cooking in Color

This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.

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Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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