A creamy fall soup full of warm spices, hearty sweet potato and sweet pumpkin.
Sweet Potato Pumpkin Soup
Ingredients
1 teaspoon vegetable oil
1 cup chopped onion
1 teaspoon ground ginger
½ teaspoon curry powder
¼ teaspoon cumin
¼ teaspoon nutmeg
2 cloves garlic, minced or ½ teaspoon garlic powder
2 cups cubed sweet potato
2 cups low-sodium broth (any type)
1 ½ cups water
1 can (15-ounces) pumpkin
1 cup 1% or nonfat milk
3 Tablespoons low-fat sour cream or plain yogurt
Directions
- Wash hands with soap and water.
- Rinse or scrub fresh vegetables under running water before preparing.
- Heat oil in large pot over medium-high heat.
- Add onion and cook for 3 minutes.
- Add ginger, curry, cumin, nutmeg, and garlic and cook for 1 minute.
- 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. Stir every minute.
- Stir in the milk until heated through, but do not boil.
- Ladle into bowls and top with ½ tablespoon low-fat sour cream.
- Refrigerate leftovers within 2 hours.
Notes
-
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.
You might also like...
Roasted Zucchini
Roasted Zucchini
A simple recipe for roasting zucchini. Ready in 30 minutes or less!
Prepare:
10 minutes
Cook:
15 minutes
Makes:
3 Cups
Chilled Strawberry-Rhubarb Soup
Chilled Strawberry-Rhubarb Soup
Pair the sweet and tart flavors of strawberries and rhubarb for a refreshing dessert, snack or breakfast bowl topping.
Prepare:
20 minutes
Makes:
6 cups
Prepare:
10 minutes
Cook:
30 minutes
Makes:
4 Cups
Kiwi Pineapple Slaw
Kiwi Pineapple Slaw
A sweet and savory salad that is creamy, crunchy and perfect for a summer picnic.
Prepare:
15 minutes
Makes:
4 cups
Cinnamon Baked Pears
Cinnamon Baked Pears
Fresh pears are topped with dried cranberries, walnuts and a drizzle of honey for an easy low-sugar dessert.
Prepare:
15 minutes
Cook:
30 minutes
Makes:
4 Pear Halves
Buttermilk Scones
Buttermilk Scones
This kid-approved scone recipe is good for breakfast, a holiday brunch or an everyday snack.
Prepare:
20 minutes
Cook:
20 minutes
Makes:
9 Scones
Comments
This soup was nice way to liven things up with different flavors and ingredients than we normally have in our soups at home. I didn't have any curry powder on hand so I made my own using a recipe for mild curry powder from allrecipes.com. Plain Greek yogurt was a good substitute for the sour cream.
This is a delicious soup. It is good put through the blender or food processor as a last step. I do think there is a typo in the recipe. Under the garlic in the ingredient list, it might mean to say a "1/2 tsp" of minced garlic, rather than "1/2 clove garlic" (right after it already called for 2 cloves of garlic).
Thank you for letting us know! We've fixed it.
The Food Hero Team
I made this soup for a food demo at a local farmer's market, and I had people crowding around the table clamouring for the soup! One change I will make for next time, if I am doing this for a crowd, is to use coconut milk instead of the regular cow's milk -- then it would be vegan too! (with the sour cream on the side, of course).
It would still meet our nutrition criteria if you used lite coconut milk but the amount of calcium is reduced by half compared to dairy milk. Regular coconut milk has more fat and the fat is saturated.
the Food Hero Team
The flavor is a little mild so I added some nutmeg and thyme to zest it up a little :) The sour cream really made the soup extra creamy. Tasty!