Sweet Potato Pumpkin Soup Recipe

sweet potato pumpkin recipe


  • 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
  • 2 cloves garlic, minced; or 1/2 teaspoon garlic powder
  • 2 cups sweet potato, peeled and cubed
  • 2 cups low-sodium, nonfat chicken broth or vegetable broth (see notes)
  • 1 1/2 cups water
  • 1 can (15-ounce) pumpkin
  • 1 cup nonfat or 1% milk
  • 3 tablespoons low-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. Cook for 1 minute.
  4. Stir in the sweet potato, broth, water, and pumpkin. 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.

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 1-cup servings

Nutrition facts per serving: 90 calories, 2.5g total fat, 1g saturated fat, 0g trans fat, 5mg cholesterol, 60mg sodium, 16g total carbohydrate, 4g dietary fiber, 6g sugars, 4g protein, 230% daily value vitamin A, 6% daily value vitamin C, 8% daily value calcium, 4% daily value iron

Sources: Food Hero, Oregon State University

Healthy Sweet Potato Recipes

More Sweet Potato Recipes

2 thoughts on “Sweet Potato Pumpkin Soup Recipe

  1. Pingback: BBQ Sweet Potato Nachos Recipe | Oldham County Cooperative Extension Blog

  2. Pingback: Pumpkin Breakfast Cookies Recipe | Oldham County Cooperative Extension Blog

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s