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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

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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


  • Incredible!
    15 of 15 people found this review helpful
    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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  • Very Good
    14 of 14 people found this review helpful
    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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  • 13 of 13 people found this review helpful
    I tripled the spices and it turned out quite tasty. - 3/24/09

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  • Very Good
    11 of 11 people found this review helpful
    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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  • Incredible!
    11 of 11 people found this review helpful
    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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  • Very Good
    11 of 11 people found this review helpful
    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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  • Incredible!
    9 of 9 people found this review helpful
    A great soup. Even greater with extra curry powder and some artifical sweetner. - 10/15/08

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  • Very Good
    9 of 12 people found this review helpful
    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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  • Very Good
    9 of 9 people found this review helpful
    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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  • Very Good
    8 of 8 people found this review helpful
    Pretty tastey. I added a bit more salt and pepper. Overall a nice fall meal. - 11/4/08

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  • Very Good
    6 of 7 people found this review helpful
    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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  • Very Good
    6 of 6 people found this review helpful
    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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  • 6 of 6 people found this review helpful
    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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  • Very Good
    6 of 6 people found this review helpful
    Very good, it definitely could use more spice. I'll double up on the spices next time. - 10/25/07

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  • Very Good
    6 of 6 people found this review helpful
    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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  • Incredible!
    5 of 5 people found this review helpful
    EXCELLENT! the whole family LOOOved it. served with homemade pumpkin seed bread! - 11/12/08

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

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

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

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

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

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  • Very Good
    4 of 4 people found this review helpful
    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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  • Good
    3 of 3 people found this review helpful
    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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  • Incredible!
    3 of 3 people found this review helpful
    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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  • Incredible!
    3 of 3 people found this review helpful
    I made this and had difficulty sharing it. very easy and very good - 11/16/08

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

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  • Very Good
    3 of 3 people found this review helpful
    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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  • Good
    3 of 3 people found this review helpful
    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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  • 2 of 2 people found this review helpful
    just perfect it is, made this and its ummmmmmmm good. - 10/26/10

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  • Very Good
    2 of 2 people found this review helpful
    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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  • 2 of 4 people found this review helpful
    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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  • Incredible!
    2 of 2 people found this review helpful
    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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  • 2 of 4 people found this review helpful
    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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  • Incredible!
    2 of 2 people found this review helpful
    Excellent. even my husband liked it. - 11/3/07

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

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

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

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

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

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

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

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  • The sodium is MUCH lower when making the recipe as written. I think the difference is due to items in the Ingredients section for nutritional calculation: a) 70.83 cups of pumpkin should be 70.83 grams of pumpkin and the chicken broth is not low sodium. - 11/21/13

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  • Made this recipe for dinner last night and my husband loved it. I added some unsweetened apple sauce and 1 cup of apple cider. Also omitted the garlic. It had a rich flavor without any overpowering spice. I liked the addition of the sweetness. - 11/20/13

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  • This sounds really good but when I make it I will need to decrease the sodium so I will make those adjustments. Did anyone find it too salty? - 11/18/13

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  • Excellent and easy. Do you think it would freeze well? - 11/18/13

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  • I am going to make this soup for a luncheon I am hosting this weekend. - 11/15/13

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  • I tried this soup adding cinnamon because I didn't like the taste. The curry powder made it through the register at the store, but not to my house. Maybe that would have made a difference. I will not try this recipe again. - 11/14/13

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  • This looks good! - 9/30/13

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  • Good. I like a Thai pumpkin coconut soup. This is almost as good, without the rich coconut.
    - 6/26/13

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

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  • was great - 7/18/12

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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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  • 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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  • 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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  • 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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  • I loved it! - 11/7/11

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

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

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

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

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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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  • So delicious!!! - 11/3/10

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

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

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

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

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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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  • Loved it! - 10/5/10

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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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