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Makes: 8 cups
Prep time: 15 minutes
Cooking time: 30 minutes
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Sweet Potato Pumpkin Soup
Photo of Sweet Potato Pumpkin Soup
Prep time: 15 minutesCooking time: 30 minutesTotal time: 45 minutes


1 teaspoon
vegetable oil
1 cup
chopped onion
1 teaspoon
ground ginger
1⁄2 teaspoon
curry powder
1⁄4 teaspoon
ground cumin
1⁄4 teaspoon
ground nutmeg
cloves garlic, minced or 1/2 teaspoon garlic powder
2 cups
sweet potato, peeled and cubed
2 cups
low-sodium, nonfat chicken broth or vegetable broth (see notes)
1 1⁄2 cups
1 can
(15-ounce) pumpkin
1 cup
nonfat or 1% milk
3 Tablespoons
low-fat sour cream


  1. Heat oil in large pot over medium-high heat.
  2. Add onion and sauté for 3 minutes.
  3. Add ginger, curry, cumin, nutmeg, and garlic and cook for 1 minute.
  4. Stir in the sweet potato, broth, water, and pumpkin and bring to a boil. Reduce heat and simmer for 15 to 20 minutes, or until the sweet potato is soft, stirring constantly.
  5. Stir in the milk until heated through (don’t boil).
  6. Ladle into bowls and top with 1/2 tablespoon low-fat sour cream.
  7. Refrigerate leftovers within 2 hours.


Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.

Serving Size: 
1 cup
Nutritional Label: 
Photo of Nutrition Facts of Sweet Potato Pumpkin Soup
  • whole wheat roll
  • sliced fruit
  • a glass of low-fat milk

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