Pumpkin-Ginger Soup Recipe

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Dr. Z

Entertaining / / October 15, 2014

Pumpkin soup
Pumpkin-Ginger Soup

Pumpkin-Ginger Soup Recipe - Autumn is upon us, and it's the season for comfy clothing, soups and stews in front of a warm fire. As the colder weather approaches, Mother Nature provides us with nutrient-dense, plant-based foods for the season. If you enjoy acorn squash, spaghetti squash, and root vegetables, don't forget pumpkin. Sugar pumpkin is a great roasted vegetable to serve with stew, and it also makes a delicious soup. 


  • 1 medium sugar pumpkin
  • 1 medium onion, chopped
  • 1 garlic clove, peeled and diced (or 1 Tablespoon minced garlic from a jar)
  • Olive oil
  • 1/4 teaspoon cayenne pepper
  • Kosher salt (or sea salt)
  • Ground black pepper
  • 4-5 cups organic vegetable broth
  • 1-2 Tablespoon minced ginger (or 2 Tbsp ground ginger)
  • 1 medium apple, peeled and cut in half (Granny Smith, Honeycrisp, or other variety)


  1. Preheat oven to 450 degrees. Cut pumpkin into long wedges; brush the fleshy surface with olive oil. Place the wedges on their sides in a rimmed baking pan; add the chopped onion and apples. Bake for about 30 minutes. Check the apple frequently; once it is soft, remove it from the pan; when cooled, cut into small pieces. Continue baking the pumpkin and onion until the pumpkin peel can be easily removed.
  2. Remove and discard the pumpkin peel. Measure 4 cups pumpkin and onion into a medium saucepan; heat over low to medium heat. Add 4 cups vegetable broth, ginger, cayenne pepper, and minced apple. Puree mixture with an immersion blender until smooth. If soup is too thick, add broth a little at a time until you get the texture you want. Bring soup to a simmer, and add salt and pepper to taste.

Note:  If you are going through cancer care and need a meal to help with digestion and nausea, this soup is your best choice. It is super nutritious, and the ginger will help to settle your stomach.


©Dr. Robert Zembroski

Categories: Entertaining, Recipes
About The Author
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Dr. Robert Zembroski is a Physician, Board-Certified Chiropractic Neurologist, Clinical Nutritionist, specialist in Functional Medicine, author and public speaker. Twenty-one years in private practice helped Dr. Zembroski to become an expert in health topics from heart disease, diabetes, obesity, cancer, hormone-related issues, neurological dysfunction and more. Currently, Dr. Zembroski is the director of The Darien Center for Functional Medicine, in Darien, Connecticut. For more from Dr. Zembroski visit

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