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pumpkin ginger soup topped with coconut milk, pumpkin seeds, and pumpkin seed oil
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5 from 2 votes

Pumpkin Ginger Soup

This warming pumpkin ginger soup recipe is absolutely bursting with flavor, quickly prepared, healthy, creamy, vegan, and perfect comfort food for all pumpkin fans!
Course Main Course, Soup
Cuisine American
Keyword butternut squash ginger soup, creamy pumpkin soup, pumpkin ginger soup
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 4
Calories 124kcal
Author Aline Cueni


  • 1 tbsp olive oil or vegetable oil
  • 1 onion minced
  • 1 clove garlic minced
  • 2 tbsp ginger minced
  • 0.9 lb pumpkin/winter squash of choice weight without skin and seeds, I used Red Kuri Squash, see notes
  • 1 carrot chopped
  • 1 tbsp pumpkin seed oil optional
  • 2 cups vegetable broth
  • salt & pepper to taste


  • Peel pumpkin, cut in half, and scoop out the seeds using a spoon. Chop into cubes. → If using Red Kuri Squash, no need to peel as the skin of this squash is edible.
  • Heat a large pot with oil. Add onion, garlic, and ginger and sauté for 5 minutes.
  • Add pumpkin, carrot, and pumpkin seed oil (optional), sauté for another 5 minutes while stirring occasionally.
  • Pour in the vegetable broth, pop on the lid, and let it simmer for 20 minutes.
  • Blend the soup until smooth using a blender or immersion blender. Season with salt and pepper. → Optional: Add 1-2 cups more water for a thinner soup. Feel free to add dairy-free cream, coconut cream, or plant-based milk of choice for a milder & creamier soup.



  • Pumpkin: This soup tastes excellent with Red Kuri Squash (Hokkaido), Butternut Squash, Sugar Pumpkin, or any edible winter squash of choice.
  • Pumpkin Seed Oil is optional in this recipe yet enhanced the pumpkin flavor. → You can add one tablespoon to every pumpkin soup recipe!
  • Make-Ahead: Keeps fresh for 3 days. Store it in an airtight container in the refrigerator.
  • Freeze: Can be frozen for up to 3 months. Thaw it directly in a pot over medium heat.


Calories: 124kcal | Carbohydrates: 15g | Protein: 2g | Fat: 7g | Saturated Fat: 1g | Sodium: 486mg | Potassium: 461mg | Fiber: 2g | Sugar: 5g | Vitamin A: 4193IU | Vitamin C: 16mg | Calcium: 40mg | Iron: 1mg