Perfect Pumpkin Soup: A Healthy Homemade Hit

I love pumpkin soup. Not just in the fall, but any time. This pumpkin soup recipe is homemade, super-healthy, and delicious. I suggest making it with homemade chicken stock to increase its healing benefits. I also like to remove the seeds, add some pink Himalayan salt, and toast them for a condiment or a crunchy snack.

This Pumpkin Soup Recipe’s Key Ingredients

Fresh Pumpkin

Using a fresh pumpkin is the only way to go for this soup. Pumpkin is a nutritional powerhouse, packed with vitamins, minerals, fiber, and water. One cup of pumpkin flesh has just 50 calories, 3 grams of fiber, and is mostly water, making it great for your digestive tract. It keeps you feeling full without making you bloated (it’s a bit of a diuretic which helps you release excess water). Pumpkin has more potassium than bananas and also has magnesium. It contains a high amount of Vitamin A as beta carotene, along with some lutein and zeaxanthin, which are key nutrients for eyesight.

But the benefits of pumpkin don’t end there. It has good levels of vitamin A, vitamin C, iron, folate, and zinc, which all work together to support your immune system. Pumpkin also contains the amino acid tryptophan, which promotes better sleep. Tryptophan also helps your body make serotonin, our “feel good” brain chemical, so yes, this pumpkin soup can make you feel great.

Ginger Root

Use extra ginger in this pumpkin soup to boost its flavor and its health benefits. Ginger is one of the healthiest spices on the planet.

  • Studies show that ginger possesses multiple biological activities, including antioxidant, anti-inflammatory, antimicrobial, anticancer, neuroprotective, cardiovascular protective, respiratory protective, anti-obesity, anti-diabetic, and anti-nausea activities. Wow. Now that’s powerful!
  • Ginger helps relax and soothe the intestinal tract to relieve nausea, especially morning sickness.
  • The active substance, gingerol, can help fight infections, like colds and flu, and support immune health.
  • Several studies show ginger to be protective against age-related decline in brain function.
  • The anti-inflammatory effects of ginger can help reduce muscle soreness and pain that result from exercise or health conditions such as menstrual pain and arthritis.
  • Research with type 2 diabetics shows that ginger may drastically lower blood sugar and improve heart disease risk factors, such as lowering cholesterol.

If you love ginger, try my Japanese Salad Dressing recipe.

A Perfect Soup for All Occasions

This pumpkin soup is even better than chicken soup for cold and flu season. It provides a wide variety of nutrients, water, and fiber. So it’s great for supporting your immune system and your digestive tract. If you come down with a cold, you can use this soup all day as a meal replacement. Bring this with you to a holiday gathering or give it as a gift. If you choose to give it as a gift, be sure to include a copy of the printed recipe. Enjoy.

Perfect Pumpkin Soup

This is a perfectly nourishing autumn soup. Serve it in a small pumpkin that's been hollowed (with it's natural lid) for an impressive presentation.
Prep Time30 minutes
Cook Time40 minutes
Course: Appetizer, Main Course, Side Dish, Snack, Soup
Cuisine: American
Keyword: chicken stock, dairy-free, ginger, glluten-free, healthy
Servings: 6
Calories: 83kcal


  • 1 small pumpkin or 2 cups of pumpkin flesh
  • 1 large onion chopped
  • 2 large carrots chopped
  • 1 two-inch piece of ginger peeled and chopped
  • 1 tablespoon plus 1 teaspoon ghee or organic butter
  • 2 teaspoons pumpkin pie spice
  • 4 cups of chicken or turkey stock
  • Unrefined sea salt and black pepper to taste


  • Cut a small pumpkin in half and scoop out the seeds and inner flesh. Set the seeds aside in a dish.
  • Rub the outside of the pumpkin with butter (1 teaspoon) and place face down in a roasting pan or Pyrex baking dish. Bake at 400 degrees for 30-40 minutes.
  • Remove from the oven, let cool slightly, and scoop out the pumpkin flesh.
  • Melt 1 tablespoon of ghee in a large skillet or stock pot over medium heat.
  • Add chopped onion and carrots with a pinch of sea salt. Sauté for a few minutes.
  • Add ginger and spices. Sauté a while longer.
  • Add pumpkin flesh and stir for a minute or two.
  • Cover with chicken stock (or water) and a little more salt and pepper.
  • Cover, lower the heat to simmer, and cook 20-30 minutes.
  • Puree soup in a blender and add additional water or broth to desired consistency.


  1. To toast seeds, sprinkle them with unrefined sea salt, and spread them on a baking sheet.
  2. Bake at 350 degrees for 10-15 minutes. Use these as a snack or condiment for your soup.

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