Sweet Potato Pumpkin Soup

Name: Sweet Potato Pumpkin Soup
Prep time: 15 minutes
Cook time: 30 minutes
Yield: 8 cups
Ingredients: 1 teaspoon vegetable oil1 cup chopped onion1 teaspoon ground ginger½ teaspoon curry powder¼ teaspoon cumin¼ teaspoon nutmeg2 cloves garlic; minced or ½ teaspoon garlic powder2 cups cubed sweet potato2 cups low-sodium broth (any type)1 ½ cups water1 can (15-ounces) pumpkin1 cup 1% or nonfat milk3 Tablespoons low-fat sour cream or plain yogurt

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

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.

Comments

Submitted by AngMath on Tue, 01/05/2016 - 07:51

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.

Submitted by lindaeaton on Tue, 11/17/2015 - 13:55

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).

Submitted by elaine s on Mon, 11/23/2015 - 14:30

Thank you for letting us know! We've fixed it.

The Food Hero Team

Submitted by Killer Tomato on Fri, 11/14/2014 - 12:07

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).

Submitted by elaine s on Mon, 11/23/2015 - 14:29

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

Submitted by foodfan83 on Wed, 12/14/2011 - 14:41

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!