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 1/2 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. Heat oil in large pot over medium-high heat.
  3. Add onion and cook for 3 minutes.
  4. Add ginger, curry, cumin, nutmeg, and garlic and cook for 1 minute.
  5. 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.
  6. Stir in the milk until heated through, but do not boil.
  7. Ladle into bowls and top with 1/2 tablespoon low-fat sour cream.
  8. 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)

Barley Summer Salad
Display of Barley Lentil Salad recipe

Barley Summer Salad

Make-ahead fresh and flavorful salad that is hearty and filling.
Prepare:
10 minutes
Cook:
45 minutes
Makes:
8 Cups
Refrigerator Pickled Vegetables
Recipe Image for Refrigerator Pickled Vegetables

Refrigerator Pickled Vegetables

Make your own crispy pickled vegetables at home with this simple recipe.
Prepare:
20 minutes
Makes:
2 pints or 1 quart
Watermelon Cooler
Glasses filled with pink juice.

Watermelon Cooler

A refreshing kid-approved drink with only 2 ingredients.
Prepare:
5 minutes
Makes:
3 cups
Grape and Cucumber Salad
Thinly sliced cucumber and grape halves with dressing in a bowl.

Grape and Cucumber Salad

A unique and delicious combination of grapes and cucumber, with a homemade vinegar dressing.
Prepare:
15 minutes
Makes:
6 Cups
Whole-Wheat Yogurt Rolls
Platter of golden whole-wheat rolls.

Whole-Wheat Yogurt Rolls

Warm and toasty rolls in 30 minutes with only 4 ingredients.
Prepare:
10 minutes
Cook:
15 minutes
Makes:
10 Rolls
Creamy Fruit Salad
Photo of Creamy Fruit Salad

Creamy Fruit Salad

Quick and easy snack or side dish with apples, bananas, and pineapple. Easy to customize with your favorite fruits!
Prepare:
10 minutes
Makes:
4 cups