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...
Succotash
Succotash
Combine sweet corn and tender lima beans with okra and tomato to make the perfect side dish of summer or any time of the year. Succotash is a blend of indigenous and African Heritage foods and we thank those who have shared this recipe with Food Hero.
Prepare:
15 minutes
Cook:
30 to 45 minutes
Makes:
5 ½ cups
Magical Fruit Salad
Magical Fruit Salad
This 3-ingredient fruit salad is a fun and delicious way to add more fruit to your day!
Prepare:
15 minutes
Makes:
4 cups
Bell Pepper Smoothie
Bell Pepper Smoothie
This kid-approved smoothie combines veggies with sweet berries and pineapple. A tasty way to add more veggies to your meals!
Prepare:
5 minutes
Makes:
4 cups
Fruit Smoothie 1 (with yogurt)
Fruit Smoothie 1 (with yogurt)
A delicious homemade fruit-flavored shake for breakfast, snack or on-the-go!
Prepare:
5 minutes
Makes:
4 cups
Rice Bowl Southwestern Style
Rice Bowl Southwestern Style
Lots of filling grains, healthy veggies and southwestern flavor make this a meal to enjoy any time of day.
Prepare:
15 minutes
Cook:
10 minutes
Makes:
2 cups
Peach Yogurt Smoothie
Peach Yogurt Smoothie
A sweet, creamy and refreshing smoothie that makes a wonderful breakfast or afternoon treat.
Prepare:
10 minutes
Makes:
3 cups
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!