Spiced Pumpkin Soup
(137)
  • Number of Servings: 1
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
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

Member Reviews
  • STEPHYJO1
     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
  • AROHA05
     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
  • BEANTOWNRN
     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
  • SANDYSPARKY
     I tripled the spices and it turned out quite tasty. - 3/24/09
  • ANNNIEK
     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
  • CUTEPACK
     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
  • DELWICK
     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
  • TOBYLAND
     A great soup. Even greater with extra curry powder and some artifical sweetner. - 10/15/08
  • SWIM_MOM
     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
  • ZAKAM1
     Pretty tastey. I added a bit more salt and pepper. Overall a nice fall meal. - 11/4/08
  • _DESIREE_
     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
  • PRAISINGHIM4MT
     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
  • TWINKLETOES10
     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
  • CAROLMERRIL
     Very good, it definitely could use more spice. I'll double up on the spices next time. - 10/25/07
  • SKINNYSOON13
     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
  • AMRKINMADE
     EXCELLENT! the whole family LOOOved it. served with homemade pumpkin seed bread! - 11/12/08
  • JUDY4FITNESS
     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
  • JXL114
     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
  • LYNN4LIFE
     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
  • CD1018643
     I really liked this - unusual, but flavourful, and full of antioxidant benefit. Terrific. - 10/8/07
  • CARRENK
     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
  • DENISE0310
     Very good, Very easy, Very filling!! - 3/8/09
  • KNICKI1
     I made this vegetarian with veggie boullion instead of chicken stock. Quite yummy. - 1/25/09
  • GENLAW
     Excellent. Not too spicy and very tasty. - 10/27/08
  • LIGIAJOHN
     Excelent, yes replace the chicken broth with veggies broth with double celery- no salt. - 11/10/07



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