Healthy recipe: Ginger pumpkin soup

This autumnal side soup delivers on creaminess without the saturated fat of heavy cream. This pantry-friendly dish can be on your kitchen table in about 30 minutes any night of the week.


Servings  4  Serving Size  1 1/2 cups

  • 1 1/2 teaspoons canola oil
  • 1 1/2 teaspoons corn oil
  • 1 medium onion, finely minced
  • 3/4 tablespoon minced peeled gingerroot
  • 1/2 teaspoon ground ginger
  • 2 medium garlic cloves, minced
  • 1 teaspoon bottled minced garlic
  • 1/2 teaspoon dried thyme, crumbled
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon pepper (freshly ground preferred)
  • 1/8 teaspoon salt
  • 1 tablespoon all-purpose flour
  • 1 14.5-ounce can fat-free, low-sodium vegetable broth
  • 1 cup water
  • 2 15-ounce cans solid-pack pumpkin (not pie filling)
  • 1 cup fat-free milk
  • 1/4 cup fat-free sour cream (optional)
  • 2 tablespoons chopped chives (optional)


  1. In a large heavy pot, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 6 to 8 minutes, or until very soft, stirring occasionally.
  2. Stir in the ginger, garlic, thyme, cinnamon, pepper, and salt. Cook for 1 minute, stirring constantly. Stir in the flour. Pour in the broth and water. Using a spatula, scrape the bottom of the pot to dislodge any browned bits. Stir in the pumpkin. Bring the mixture to a boil. Reduce the heat to low and simmer for 10 minutes.
  3. Stir in the milk. Remove from the heat. Ladle the soup into bowls.
  4. Garnish with the sour cream and chives.
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