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Creamy Pumpkin Ginger Soup
4.8 from 10 votes

Creamy Pumpkin Ginger Soup

This healthy, creamy Pumpkin Ginger Soup is the perfect cozy, fall soup made creamy without adding any cream. Instead, the vegetables and Greek yogurt thicken it!

Prep Time
5 mins
Cook Time
1 hr 5 mins
Total Time
1 hr 10 mins
Servings: 4 servings
Calories: 145 kcal
Course: Lunch, Dinner, Brunch
Cuisine: American

Ingredients

  • pound sugar pumpkin halved, seeded, and quartered
  • 6 fresh thyme sprigs
  • 1 1/2 tablespoons olive oil
  • 1 teaspoon kosher salt
  • black pepper to taste, freshly ground
  • 1 tablespoon butter
  • 2 shallot chopped, large
  • 3 cups vegetable broth plus more if needed, or chicken broth
  • 1 tablespoon ginger fresh grated
  • 3 sage chopped, fresh leaves
  • 1/8 teaspoon nutmeg plus more for garnish, fresh
  • 1/4 cup Greek yogurt 0% fat, plain, Stonyfield brand
  • chives for garnish, chopped
  • Pepitas (optional for garnish)

Instructions

    Cup of Yum
  1. Preheat the oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  2. Place the pumpkin and thyme on the prepared baking sheet. Drizzle with the olive oil and season with 1/4 teaspoon salt and pepper. Gently toss to combine and arrange in a single layer.
  3. Roast for 60 to 65 minutes, stirring halfway through, until the pumpkin is fork-tender.
  4. Let cool, and then remove the peel from the pumpkin.
  5. Meanwhile, heat the butter in a large stockpot or Dutch oven over medium heat.
  6. Add the shallots and cook, stirring occasionally, until tender, 4 to 5 minutes. Stir in the pumpkin and ginger along with the broth and sage.
  7. Season with 3/4 teaspoon salt and black pepper to taste. Bring to a boil, and then remove from heat.
  8. Puree using an immersion blender until smooth. Add the Greek yogurt and blend.
  9. Pour into 4 bowls.
  10. Serve immediately, garnished with chives, plus more yogurt, pepitas, chives, and nutmeg, if desired.

Notes

  • TO FREEZE: Omit the yogurt and the garnish until ready to serve. Portion the cooled soup into Ziplock freezer bags and lay the bags flat in a single layer in the freezer. Transfer to the refrigerator the night before reheating, and then reheat over low heat, stirring occasionally, until heated through. Add the yogurt and serve with garnish.

Nutrition Information

Serving 1-1/2 cups Calories 145kcal (7%) Carbohydrates 16g (5%) Protein 3.5g (7%) Fat 8g (12%) Saturated Fat 2.5g (13%) Cholesterol 8mg (3%) Sodium 926mg (39%) Fiber 3.5g (14%) Sugar 7.5g (15%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 145

% Daily Value*

Serving 1-1/2 cups
Calories 145kcal 7%
Carbohydrates 16g 5%
Protein 3.5g 7%
Fat 8g 12%
Saturated Fat 2.5g 13%
Cholesterol 8mg 3%
Sodium 926mg 39%
Fiber 3.5g 14%
Sugar 7.5g 15%

* Percent Daily Values are based on a 2,000 calorie diet.