Sweet Potato Pumpkin Soup

Prep time: 15 minutes
Cooking time: 30 minutes
Yield: 8 servings
Serving Size 1 cup
Nutrition Facts: View Label(s)


1 teaspoon
vegetable oil
1 cup
chopped onion
1 teaspoon
ground ginger
1⁄2 teaspoon
curry powder
1⁄4 teaspoon
ground cumin
1⁄4 teaspoon
ground nutmeg
cloves garlic, minced or 1/2 teaspoon garlic powder
2 cups
sweet potato, peeled and cubed
2 cups
low-sodium, fat free chicken broth or vegetable broth (see notes)
1 1⁄2 cups
1 can
(15-ounce) pumpkin
1 cup
non-fat or 1% milk
3 Tablespoons
reduced fat sour cream


  1. Heat oil in large pot over medium-high heat.
  2. Add onion and sauté for 3 minutes.
  3. Add ginger, curry, cumin, nutmeg, and garlic and cook for 1 minute.
  4. 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, stirring constantly.
  5. Stir in the milk until heated through (don’t boil).
  6. Ladle into bowls and top with 1/2 tablespoon low-fat sour cream.
  7. Refrigerate leftovers within 2 hours.


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.

Last updated: 11/23/15

5 Comments for "Sweet Potato Pumpkin Soup"

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!

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

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

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