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Nutritional Info
  • Amount Per Serving
  • Calories: 164.8
  • Total Fat: 4.3 g
  • Cholesterol: 8.4 mg
  • Sodium: 1,060.4 mg
  • Total Carbs: 22.7 g
  • Dietary Fiber: 4.1 g
  • Protein: 10.1 g

View full nutritional breakdown of Spiced Pumpkin Soup calories by ingredient
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Spiced Pumpkin Soup


This is a SparkPeople.com Recipe (what's this)
Spiced Pumpkin Soup RECIPE

Introduction

Yum! You've probably never had soup like this before, but we bet you'll be coming back for more. Yum! You've probably never had soup like this before, but we bet you'll be coming back for more.

Ingredients

    • 1 tablespoon butter
    • 1 cup onion, chopped
    • 3 tablespoons whole wheat flour
    • 1/2 teaspoon curry powder
    • 1/4 teaspoon cumin
    • 1/4 teaspoon ground nutmeg
    • 2 garlic cloves, crushed
    • 1 cup peeled and cubed sweet potato
    • 1/4 teaspoon salt
    • 2 14 oz. cans of low sodium chicken broth
    • 1 15 oz. can of pumpkin
    • 1 cup 1% milk
    • 1 tablespoon fresh lime juice

Directions

1. Melt butter in a Dutch oven or large suacepan over medium-high heat. Saute onion for 3-4 minutes then add flour, curry, garlic, cumin and nutmeg and saute for 1 minute.



2. Add sweet potato, salt, chicken broth and pumpkin and bring to a boil. Reduce heat to medium-low and simmer, partially covered for about 20-25 minutes or until sweet potatoes are cooked through and softened. Remove from heat and let stand for 10 minutes to cool.



3. Place half of the pumpkin mixture in a blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.



4. Raise heat to medium then stir in milk and cook for 5 minutes or until soup is heated through.



5. Remove from heat and add lime juice.



Serves 6.



Reprinted with permission by Public Health – Seattle & King County






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Member Ratings For This Recipe

  • STEPHYJO1

    Incredible!
    14 of 14 people found this review helpful
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    Wonderful! Will definately make again. The lime or lemon juice was a great touch. I used vegetable boullion and couldn't find sweet potato and used fresh pumpkin. Was wonderful. - 8/13/08

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  • AROHA05

    Very Good
    13 of 13 people found this review helpful
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    i love this soup, when i made it again i didn't find the roux(flour and butter) was needed i added some ginger and subed low fat coconut milk for the milk. it was outstanding. - 4/11/09

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  • SANDYSPARKY


    11 of 11 people found this review helpful
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    I tripled the spices and it turned out quite tasty. - 3/24/09

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  • ANNNIEK

    Very Good
    11 of 11 people found this review helpful
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    Very good! I used an immersion blender while the soup was still on the stove- left some chunks of sweet potato for texture :) It was so easy and delicious! - 10/15/08

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  • CUTEPACK

    Incredible!
    10 of 10 people found this review helpful
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    Being a vegetarian, I substituted the chicken broth for vegetable broth and I used soy milk instead of the 1% and it came out just as good. Very good soup. - 10/12/08

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  • BEANTOWNRN

    Very Good
    10 of 10 people found this review helpful
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    I didn't strain the soup, as I like a little bit of texture. The flavor was milder than I expected, but still tasty. I'm looking to replicate Au Bon Pain's Harvest Pumpkin Soup, so I might add some rosemary, celery, carrots & brown sugar next time... - 10/13/07

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  • TOBYLAND

    Incredible!
    9 of 9 people found this review helpful
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    A great soup. Even greater with extra curry powder and some artifical sweetner. - 10/15/08

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  • ZAKAM1

    Very Good
    8 of 8 people found this review helpful
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    Pretty tastey. I added a bit more salt and pepper. Overall a nice fall meal. - 11/4/08

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  • SWIM_MOM

    Very Good
    8 of 11 people found this review helpful
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    I have a similar recipe so I made some adjustments to this one. I added 1 chopped apple, 1/2 tsp. cinnamon, some fresh ginger and used nonfat milk. It was great. - 10/14/08

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  • _DESIREE_

    Very Good
    6 of 7 people found this review helpful
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    I made this for my father... who had just had a bunch of teeth pulled, he loved it. My aunt was over and tried some and she loved it. I detest pumpkin so I never tasted it. - 10/20/08

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  • PRAISINGHIM4MT

    Very Good
    6 of 6 people found this review helpful
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    This was delicious! I served it as an appet. before our Thanksgiving meal, everyone liked it a lot even the ones who were skeptical. - 12/15/07

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  • DELWICK

    Very Good
    6 of 6 people found this review helpful
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    I followed some of the tips from before, esp since I didn't have curry or nutmeg. I added cinnamon, allspice and a pinch of giner instead. It was really very good! - 11/12/07

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  • SKINNYSOON13

    Very Good
    6 of 6 people found this review helpful
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    I love this! It reminds me of a butternut squash soup I got last year on New Years at a VERY fancy restaurant! It was fun to make, and EASY to make! - 10/15/07

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  • AMRKINMADE

    Incredible!
    5 of 5 people found this review helpful
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    EXCELLENT! the whole family LOOOved it. served with homemade pumpkin seed bread! - 11/12/08

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  • JUDY4FITNESS

    Incredible!
    5 of 5 people found this review helpful
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    I just made this recipe and it came out very good. I did add some fresh ginger root while it was cooking to add a little bite to the recipe. I sprinkled a little brown sugar Splenda on top. - 12/1/07

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  • JXL114

    Good
    5 of 5 people found this review helpful
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    Recipe makes a lot. It was good, make sure to really cut the sweet potato into small pieces. I spent a considerable amount of time trying to puree them afterwards and I still had chunks. Soup heats up fairly well and is rather filling. It was nice to add this to lunch while I was studying. - 11/27/07

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  • TWINKLETOES10


    5 of 5 people found this review helpful
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    A little more ginger and lime juice was all it took to make this a truly excellent addition to my family favourites. - 11/10/07

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  • LYNN4LIFE

    Incredible!
    5 of 5 people found this review helpful
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    I loved this! I made it for a party the night before, and it reheated really well. I forgot to add the lime, but no one noticed. I only got 1 small serving left for lunch, and everyone loved it. Added ginger and a dash of cinnamon, too. Yummy! - 10/28/07

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  • CAROLMERRIL

    Very Good
    5 of 5 people found this review helpful
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    Very good, it definitely could use more spice. I'll double up on the spices next time. - 10/25/07

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  • ALBERTAPROUD

    Incredible!
    5 of 5 people found this review helpful
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    I really liked this - unusual, but flavourful, and full of antioxidant benefit. Terrific. - 10/8/07

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  • CARRENK

    Very Good
    4 of 4 people found this review helpful
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    This has become one of my go-to recipes. I never have curry powder, so I substitute a blend of other spices. - 4/10/09

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  • DENISE0310

    Incredible!
    4 of 4 people found this review helpful
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    Very good, Very easy, Very filling!! - 3/8/09

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  • KNICKI1

    Very Good
    4 of 4 people found this review helpful
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    I made this vegetarian with veggie boullion instead of chicken stock. Quite yummy. - 1/25/09

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  • GENLAW

    Incredible!
    4 of 5 people found this review helpful
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    Excellent. Not too spicy and very tasty. - 10/27/08

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  • LIGIAJOHN

    Incredible!
    4 of 4 people found this review helpful
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    Excelent, yes replace the chicken broth with veggies broth with double celery- no salt. - 11/10/07

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  • LYNSIEX

    Very Good
    4 of 4 people found this review helpful
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    Really good! I didn't add curry, put in more of the other spices, didn't strain it, and I forgot the milk and lime....and it was still great. The sweet potato was a great addition. - 10/25/07

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  • IRONMIKE7707

    Good
    3 of 3 people found this review helpful
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    A little bland but I enjoyed it enough. My kids didn't care for it. This may be better tuned to the adult palette. - 1/22/09

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  • NANAZOOMZOOM

    Incredible!
    3 of 3 people found this review helpful
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    This was yummy!! I mad this as a new part of Our Thanksgiving Meal. they all gave it thumbs up!!!! - 11/27/08

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  • LINDAC54

    Incredible!
    3 of 3 people found this review helpful
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    I made this and had difficulty sharing it. very easy and very good - 11/16/08

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  • DEEALANA

    Very Good
    3 of 3 people found this review helpful
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    It was really good. I don't think you need step 3. Too intensive. Putting an immersion blender on my christmas list now though. :)
    Added hot sauce when served to kick up the heat a little. Not enough spice for me. - 4/12/08

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  • STARLY1217

    Incredible!
    3 of 3 people found this review helpful
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    I skipped step 3... I was cooking for a bunch of girlfriends and it was just too much! But it was AWESOME! Everyone raved and love it. I wouldn't make it to eat alone, because it is labor-intesive, but def. for a dinner party or family. - 1/6/08

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  • AQUAJANE

    Very Good
    3 of 3 people found this review helpful
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    great soup, especially with my new immersion blender, even if every time i make it, i burn the flour and spices on the pot bottom - 12/5/07

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  • WRALNAJPZ


    3 of 3 people found this review helpful
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    easy to make and delicious this was a big hit with my Thanksgiving crowd 2007 - 11/25/07

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  • BARCLAYSMOM

    Very Good
    3 of 3 people found this review helpful
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    This soup turned out really well with minimal effort. After reading some of the comments, I added extra of the spices and didn't strain the soup and it turned out great. - 10/17/07

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  • DAVISAM1

    Good
    3 of 3 people found this review helpful
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    This was good, if a little bland. I'm not sure if I'm going to make this again (my husband didn't really like it), but if I do I'll probably double the spices for more flavor. - 10/16/07

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  • JUDIQUE57


    2 of 2 people found this review helpful
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    just perfect it is, made this and its ummmmmmmm good. - 10/26/10

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  • SKITTLEMM

    Very Good
    2 of 2 people found this review helpful
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    Made as directed. It could have had a bit more flavor, but with some fresh cracked ground pepper it was fantastic and very impressive. - 10/3/10

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  • SILVERDUST


    2 of 4 people found this review helpful
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    Very good recipe! I subbed an eggplant for the sweet potato. It only needed to simmer for about 15 minutes until the eggplant was soft. Also, I upped the cumin and curry a bit, and left out the lime juice, flour, nutmeg and the salt. Used skim milk, butter substitute; came out to 87.5 cals! - 11/16/09

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  • STLSKYE

    Incredible!
    2 of 2 people found this review helpful
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    Can I get a "YUM?!" Velvety-smooth and so satisfying! I, too, added a little extra spice to taste, but everyone's palate is different. The first thing Mom did when she tasted it was say, "You are SO making this for Thanksgiving!" Everyone LOVED it! - 10/20/09

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  • 1BABY1


    2 of 4 people found this review helpful
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    The sodium count MUST BE OFF BASE. There's no way with the ingredients used that EACH serving would amount to that much sodium. - 4/10/09

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  • JANEMITCHELL1

    Incredible!
    2 of 2 people found this review helpful
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    Excellent. even my husband liked it. - 11/3/07

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  • ANOTHERAMANDA

    Very Good
    2 of 3 people found this review helpful
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    Very tasty - 10/19/07

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  • H3DAKOTA

    Very Good
    2 of 3 people found this review helpful
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    Replace the chicken broth with homemade veggie broth for an even better soup without all that sodium! - 3/13/07

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  • SUSANPEI

    Very Good
    1 of 1 people found this review helpful
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    I was very pleased with this soup! I added 1/4 tsp cinnamon, 1/4 tsp ginger, and 1 tbsp of brown sugar. Mmmmmm!! - 10/30/10

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  • 12LIBRA49

    Very Good
    1 of 1 people found this review helpful
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    I love sweet potatoes and pumpkin so I had to try this.
    V-E-R-Y good. - 10/26/10

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  • TRAILHAPPY

    Very Good
    1 of 1 people found this review helpful
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    This soup was delicious and satisfying, but didn't quite cross the border into "incredible" territory. I had a soup like this about 10 years ago that blew me away. The elements that soup had that this one does not are more creaminess and a smoother texture and flavor. - 3/27/10

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  • CPRTCHR

    O.K.
    1 of 1 people found this review helpful
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    My family didn't care for it. I thought it was ok, but I will probably never make it again. Can't really identify what we didn't like about it though.... - 12/25/09

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  • ANGELAKAYESWIM

    Bad
    1 of 1 people found this review helpful
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    Yuck! I usually like stuff like this and I had to dump out the entire pot of soup...I didn't like it at all!! - 11/4/09

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  • GLORIA68


    1 of 1 people found this review helpful
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    very good. I love pumpkin. Especially since I checked out the nutritional value of pumpkins. - 10/15/09

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  • HALOS3RD

    Incredible!
    1 of 1 people found this review helpful
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    Really enjoyed this soup! - 9/8/09

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  • ANTHEAMS


    1 of 3 people found this review helpful
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    haven't made this yet but would love to know how to make with fresh pumkin and fresh stock. Why use tinned stuff which cannot be as good for you. - 4/11/09

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  • CHER321


    1 of 3 people found this review helpful
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    This is my kind of soup. I love pumpkin anything. - 4/10/09

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  • DMSGLASS

    Very Good
    1 of 4 people found this review helpful
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    Perfect time of year as there are so many pumpkins at the farmer's market. Will definitely try this with fresh pumpkin instead of canned. - 10/13/08

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  • TRIXSHAR


    1 of 4 people found this review helpful
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    Not my first pumpkin soup recipe, but the sweet potato & lime shouldl make it interesting & different. Can't wait to try it out! - 10/12/08

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  • XAOLIN

    Good
    1 of 2 people found this review helpful
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    very good, loved this soup - 4/9/08

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  • LUNADRAGON


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    It looks good, but I will substitute the wheat flour for either rice or oat flour. - 2/1/13

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  • JPANNELL0

    Very Good
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    I really liked this soup! I used vanilla almond milk instead of the 1% milk with good results. - 11/8/12

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  • TMCLEOD4


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    I found the soup bland. I was expecting "spiced" but taste just pumpkin/sweet potato. I see someone said they tripled the spices. I might try that next time. - 11/5/12

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  • DZAHORAN

    Incredible!
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    This was excellent and a great new way to eat pumpkin. I followed the instructions pretty closely, but made some adjustments - used an immersion blender while the soup was still on the stove and used skim milk. - 11/1/12

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  • MDCWITHJ4

    Incredible!
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    this was wonderful! My entire family loved it. I even sent some back to college with my daughter. - 10/25/12

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  • CLASSICLADY45


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    I'm looking forward to trying this this weekend - 9/7/12

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  • LATTYY

    Very Good
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    was great - 7/18/12

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  • 68ANNE

    Incredible!
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    I'm a big soup eater and this now tops my list. Added extra on the spices and it was even better. I now have portions frozen to eat at my leisure. - 5/12/12

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  • ALICESAGE1

    Incredible!
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    My whole family loved it! My mother-in-law was apprehensive, but couldn't believe how good it was when she tried it. Great, satisfying recipe! - 1/20/12

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  • NMMAMA2011

    Very Good
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    I didn't strain either, but used my own pureed pumpkin, so maybe it was smoother already. I completely agree about doubling the spice. The whole family loved it! - 12/10/11

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  • LUCKEGIRL40

    Incredible!
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    I have made this on several occassions. I added a little crushed red pepper, thai peanut sauce and a little sweet red chili sauce to taste. Wonderful! - 11/13/11

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  • BJENNY3

    Very Good
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    I loved it! - 11/7/11

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  • HEATHERINI

    Incredible!
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    We make soup every Sunday to eat for lunch during the week. This one is fantastic! - 11/7/11

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  • TEXLADYSPKL


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    It was great on this cold Saturday afternoon - 11/5/11

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  • HILARYCH

    Very Good
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    So good. I made this with fresh pumpkin and added a yellow madras curry for more bite. Will DEFINITELY repeat! - 11/2/11

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  • DOCLOVER

    Very Good
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    This is yummy comfort food! I used twice or more the amount of sweet potato called for and extra spice. I only pureed half of the mixture, and everyone agreed it was better that way. Would make this again! - 10/17/11

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  • CAL2806

    Incredible!
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    Have to tell you that I was skeptical about this soup as the last pumpkin soup I tried went into the garbage. However this recipe is TERRIFFIC!!!!!! It will be a staple in my winter
    kitchen. Easy, fast and delicious! Thank you so much for the lovely recipe. - 10/15/11

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  • DEBBROWN2

    Very Good
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    Good fall recipe. - 1/11/11

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  • MAGSAM

    Good
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    Made this tonight... used hominy instead of sweet potato, but I might add that back (and try some other spices) if I make it again. Skipped the lime and used skim milk. I was pretty skeptical but it turned out well. I didn't puree anything either because I'm lazy. Thanks for the recipe. - 1/3/11

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  • GILLIEGRL

    Incredible!
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    My family loved this! My brothers added more lime juice, but my mom I thought it was perfect! - 11/28/10

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  • SIMBAKITTYCAT


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    Used Halloween pumpkin from front porch Added paprika for color also a touch of cayenne. Too spicy for grandkids Next time I'll try fresh Ginger. - 11/26/10

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  • BECKYR16

    Very Good
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    This was delicious. I forgot to pay attention to how long I let it boil once the pumpkin was in . . . it got lots of extra time, but it boiled the pumpkin to mush and I didn't have to blend anything, so it was both creamy and chunky (with other veggies) too. So good! - 11/25/10

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  • DGREEKX2

    Very Good
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    This is a very easy and tasty soup..! - 11/10/10

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  • MAMAOFFAITH

    Very Good
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    I just made this tonight and I really like it. My 11 year old, wasn't thrilled, but that was more of a texture thing. I enjoyed it...actually am still enjoying it. It is a perfect fall recipe to enjoy on the night of our first snow! - 11/9/10

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  • DIANE2110

    Very Good
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    This was delicious. Not too spicy and certainly not flat. I used cooked and well drained pumpkin (my halloween pumkin) straight up and reduced the milk to 3/4 c. Will definitely make again. - 11/9/10

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  • BC_CRAWFISH

    Very Good
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    Added a jalopeno and used an immersion blender while it was still hot. - 11/9/10

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  • MCHARKINS

    Incredible!
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    I made it exactly as described and it was amazing! Served it with warm pain de levain bread. - 11/7/10

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  • KMIRANDA2000


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    So delicious!!! - 11/3/10

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  • HEALTHYDESIRE

    O.K.
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    Would prefer my pumpkin in a pie. - 10/27/10

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  • AFOOT62

    Good
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    Your sodium numbers are way off the charts for weight loss. Are they correct? That's just over half of a normal daily allowance for sodium. - 10/27/10

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  • GRAMPIAN


    0 of 1 people found this review helpful
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    Very good. - 10/27/10

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  • SUSANDREW1


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    Very good. I just made mine with out chicken broth - 10/26/10

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  • XCNTRY


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    This soup is good chilled! So don't just think you have to eat it in the cool months, it is great for a hot summer day if chilled! As is a melon soup! - 10/26/10

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  • ZINNER44


    0 of 1 people found this review helpful
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    Is the sodium count correct?? Much too much if it is. - 10/26/10

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  • HIKERBECKY

    Incredible!
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    this was the best pumpkin soup ever!!!! Sprinkle some coriander seeds and some raw pumpkin seeds on top and Yum-o-rama!!!! - 10/23/10

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  • LINDA2BLITTLE

    Incredible!
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    Loved it! - 10/5/10

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  • DIANADICESARE9

    Incredible!
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    Love this soup...I ommitted the lime and sweet potato(carbs) and added red peper flakes , CHIVES AND LOW FAT SOUR CREAM...INCREDIBLE - 9/28/10

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  • ZAYMOM

    Very Good
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    Really easy to make, so it's a great weeknight soup. Buy the larger can of pumpkin if you have a choice. Otherwise it doesn't have a strong pumpkin flavour. - 9/8/10

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  • ZIA005


    0 of 1 people found this review helpful
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    Hmmm! Mouth Watering I gonna to try now - 1/14/10

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  • MOONROSEBUDDY


    0 of 1 people found this review helpful
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    A splash of marsala and some chopped chives on top - yum! - 11/14/09

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  • GRATTECIELLA

    Incredible!
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    Delicious. Nice and warming for fall. I added an extra 2 cups of chicken stock and used dried milk powder instead of milk. - 11/12/09

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  • JANICEMC

    Very Good
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    Great soup. I used vegetable broth instead of chicken and 1/2 of a Butternut Squash to replace the Sweet Potato. I also added a little brown sugar and about 1/2 cup of light coconut milk. - 10/20/09

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  • ANGELGAL01


    0 of 3 people found this review helpful
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    This sounds heavenly! Can't wait to give it a try this weekend for lunches. - 5/21/09

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  • RABBITAQUI

    Good
    0 of 1 people found this review helpful
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    yummy - 5/21/09

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  • DEBIPOGUE


    0 of 2 people found this review helpful
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    Can't wait to try this one! - 5/21/09

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