Ginger-Pumpkin Bisque

Ginger pumpkin bisque
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Ginger-Pumpkin Bisque

Fresh ginger adds a delightful kick to this bisque that delivers on richness without the fat of heavy cream. To turn this into an appetizer for the holidays, consider adding a mound of fresh crabmeat to the center of each soup.

Nutrition Facts

Ginger-Pumpkin Bisque

CaloriesCalories

138 Per Serving

ProteinProtein

6.1g Per Serving

FiberFiber

9.8g Per Serving
×
Calories 138
Total Fat 2.7 g
Saturated Fat 0.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.1 g
Cholesterol 1.2 mg
Sodium 199 mg
Total Carbohydrate 26.5 g
Dietary Fiber 9.8 g
Sugars 14.0 g
Protein 6.1 g

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

Ingredients

Servings  4   Serving Size   1 1/2 cup

  • 1/2 Tbsp canola oil
  • 1 onion (finely chopped)
  • 3/4 Tbsp minced, fresh gingerroot
  • 1 tablespoon fresh or jarred minced garlic
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon salt
  • 1 Tbsp all-purpose flour
  • 1 can low-sodium vegetable broth
  • 1 cup water
  • 2 can pumpkin puree
  • 1 cup skim milk
  • 1/4 cup fat-free sour cream, to serve (optional)
  • 2 Tbsp chopped chives (optional)

Directions

Tip: Click on step to mark as complete.

  1. In a large heavy-duty pot, warm oil over medium-high heat. Add minced onion, stirring occasionally and sauteeing until soft, about 6 to 8 minutes
  2. Stir in ginger, garlic, thyme, cinnamon, pepper, and salt. Stirring constantly, let spices cook for 1 minute. Stir in flour and then add vegetable broth and water, using a spatula to scrape the bottom of the pan for caramelized bits. Stir in pumpkin puree. Bring mixture to a boil; reduce heat to low so that soup is at a simmer. Cook for 10 minutes.
  3. Stir in milk and remove from heat. Ladle soup into bowls, garnishing each serving with sour cream and chives, if desired. Serve

Cooking Tip: If you can't find gingerroot, substitute the 3/4 tablespoon fresh ginger with 1/2 teaspoon ground ginger.

Keep it Healthy: Ginger—fresh or ground—is a great spice to incorporate into as many recipes as possible. With anti-inflammatory properties, ginger has long been used as a natural way to treat a host of stomach ailments. Add into smoothies, stir-fries, cookies, and more.

Tip: Chop the onion into a very fine dice; if not, consider pureeing the mixture at the end if the chopped onion pieces are too big.

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

Fresh ginger adds a delightful kick to this bisque that delivers on richness without the fat of heavy cream. To turn this into an appetizer for the holidays, consider adding a mound of fresh crabmeat to the center of each soup.

Nutrition Facts

Ginger-Pumpkin Bisque

CaloriesCalories

138 Per Serving

ProteinProtein

6.1g Per Serving

FiberFiber

9.8g Per Serving
×
Calories 138
Total Fat 2.7 g
Saturated Fat 0.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.1 g
Cholesterol 1.2 mg
Sodium 199 mg
Total Carbohydrate 26.5 g
Dietary Fiber 9.8 g
Sugars 14.0 g
Protein 6.1 g

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

Ingredients

Servings  4   Serving Size   1 1/2 cup

  • 1/2 Tbsp canola oil
  • 1 onion (finely chopped)
  • 3/4 Tbsp minced, fresh gingerroot
  • 1 tablespoon fresh or jarred minced garlic
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon salt
  • 1 Tbsp all-purpose flour
  • 1 can low-sodium vegetable broth
  • 1 cup water
  • 2 can pumpkin puree
  • 1 cup skim milk
  • 1/4 cup fat-free sour cream, to serve (optional)
  • 2 Tbsp chopped chives (optional)

Directions

Tip: Click on step to mark as complete.

  1. In a large heavy-duty pot, warm oil over medium-high heat. Add minced onion, stirring occasionally and sauteeing until soft, about 6 to 8 minutes
  2. Stir in ginger, garlic, thyme, cinnamon, pepper, and salt. Stirring constantly, let spices cook for 1 minute. Stir in flour and then add vegetable broth and water, using a spatula to scrape the bottom of the pan for caramelized bits. Stir in pumpkin puree. Bring mixture to a boil; reduce heat to low so that soup is at a simmer. Cook for 10 minutes.
  3. Stir in milk and remove from heat. Ladle soup into bowls, garnishing each serving with sour cream and chives, if desired. Serve

Cooking Tip: If you can't find gingerroot, substitute the 3/4 tablespoon fresh ginger with 1/2 teaspoon ground ginger.

Keep it Healthy: Ginger—fresh or ground—is a great spice to incorporate into as many recipes as possible. With anti-inflammatory properties, ginger has long been used as a natural way to treat a host of stomach ailments. Add into smoothies, stir-fries, cookies, and more.

Tip: Chop the onion into a very fine dice; if not, consider pureeing the mixture at the end if the chopped onion pieces are too big.

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.