Skip to main content

Sweet Potato Pumpkin Soup

A creamy fall soup full of warm spices, hearty sweet potato and sweet pumpkin.
Bowl of orange, creamy soup with a dallop of sour cream
Prep time: 15 minutes
Cook time: 30 minutes
Makes: 8 cups
Nutrition Facts: View label

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

  1. Wash hands with soap and water.
  2. Rinse or scrub fresh vegetables under running water before preparing.
  3. Heat oil in large pot over medium-high heat.
  4. Add onion and cook for 3 minutes.
  5. Add ginger, curry, cumin, nutmeg, and garlic and cook for 1 minute.
  6. 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.
  7. Stir in the milk until heated through, but do not boil.
  8. Ladle into bowls and top with ½ tablespoon low-fat sour cream.
  9. 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.

     

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!

You might also like...

Recipes A to Z (without photos)

Broccoli Raisin Salad
A bowl is filled with crunchy salad featuring broccoli, raisins and sunflower seeds.

Broccoli Raisin Salad

A quick and delicious salad that will be a hit at home or at a party.
Prepare:
20 minutes
Makes:
6 Cups
Watermelon Salsa
Bowl of watermelon cubes with cilantro dressing.

Watermelon Salsa

A unique take on salsa, this fresh snack is sweet, tangy and fresh.
Prepare:
15 minutes
Makes:
2 cups
Coconut Chicken Salad
Plate of shredded chicken with vegetables and coconut flakes served next to rice.

Coconut Chicken Salad

This simple and fresh-tasting chicken salad is our version of chicken kelaguen, a favorite recipe from Micronesia. Enjoy the blend of crisp vegetables, chicken, coconut, hot peppers and fresh lemon. Excellent the next day, too!
Prepare:
20 to 30 minutes
Makes:
5 cups
Stovetop Sorghum
Big bowl of small sorghum pellets.

Stovetop Sorghum

This nutrient-rich grain has a sweet and nutty flavor.
Prepare:
5 minutes
Cook:
1 hour
Makes:
2 ½ cups
Eggplant Omelet (Tortang Talong)
Plate of pan-fried eggplant omelet served with rice.

Eggplant Omelet (Tortang Talong)

A delicious Filipino dish of baked eggplant dipped in egg and cooked in a skillet. Try it for any meal!
Prepare:
20 to 30 minutes
Cook:
10 minutes
Makes:
2 servings
Orange Rice Salad
Big bowl of a colorful mixture of rice, orange and parsley.

Orange Rice Salad

A flavorful combination of hearty rice, fresh citrus, crunchy nuts, and sweet raisins, this salad makes the perfect side dish. Add a protein for a filling and satisfying lunch!
Prepare:
15 minutes
Makes:
5 cups
Was this page helpful to you?
CAPTCHA
This question is for testing whether or not you are a human visitor and to prevent automated spam submissions.