Recipe description
June 30, 2026
Autumn pumpkin soup with ginger
Cozy autumn pumpkin soup with ginger that supports gentle digestion.
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from pumpkin and vegetables.
- Colors and spices support dietary diversity.
- Ginger adds warmth and gut-friendly flavor.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pumpkin
2
cup
Ginger
1
cup
Onion
1
piece
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
In a large pot, heat the olive oil over medium heat.
2
Add the diced onion and sauté until translucent, about 5 minutes.
3
Stir in the pumpkin and ginger, and cook for another 5 minutes.
4
Pour in the vegetable broth and bring to a boil.
5
Reduce the heat and let it simmer for 20 minutes until the pumpkin is tender.
6
Using an immersion blender, puree the soup until smooth.
7
Season with salt and black pepper to taste, and serve warm.
More Recipes For Your Gut
Nutrition
230 kcal
Calories
4 g
Protein
38 g
Carbohydrates
7 g
Fiber
9 g
Sugar
8 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is this soup vegan/dairy-free?
Yes—it's plant-based and dairy-free unless you add dairy.
Which ingredients are essential and what can I swap?
Pumpkin and ginger are core; you can swap in other vegetables and use vegetable stock.
How should I store leftovers and how long will they keep?
Refrigerate in an airtight container for 3–4 days; freeze for 2–3 months.
How can I adjust the texture (smooth vs chunky)?
Blend for a smooth soup; leave some chunks if you like; add more liquid to reach your preferred thickness.
How spicy is it and can I tone down the ginger?
Ginger adds warmth but is mild; reduce the amount or omit if you prefer.
What are the health benefits of pumpkin and ginger?
Pumpkin provides fiber and polyphenols; ginger adds flavor and may support digestion.
Is this gluten-free?
Yes, as written, provided you use gluten-free stock and no gluten-containing thickeners.
How long does it take to make?
About 30–40 minutes from start to finish.
How should I serve or garnish?
Top with seeds or herbs or a swirl of dairy-free cream; serve with bread if desired.
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