Spiced Pumpkin Soup

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4.1 of 5 (137)

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

This is a SparkPeople.com Recipe (what's this)

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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TAGS: Appetizers / Soups / Salads |

Member Ratings For This Recipe

STEPHYJO1

Incredible!

17 of 17 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
AROHA05

Very Good

16 of 16 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
BEANTOWNRN

Very Good

14 of 14 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
SANDYSPARKY

13 of 13 people found this review helpful

I tripled the spices and it turned out quite tasty. - 3/24/09
ANNNIEK

Very Good

13 of 14 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
CUTEPACK

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
DELWICK

Very Good

10 of 10 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
TOBYLAND

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
SWIM_MOM

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
ZAKAM1

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
_DESIREE_

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
PRAISINGHIM4MT

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
TWINKLETOES10

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
CAROLMERRIL

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
SKINNYSOON13

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
AMRKINMADE

Incredible!

5 of 5 people found this review helpful

EXCELLENT! the whole family LOOOved it. served with homemade pumpkin seed bread! - 11/12/08
JUDY4FITNESS

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
JXL114

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
LYNN4LIFE

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
CD1018643

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
CARRENK

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
DENISE0310

Incredible!

4 of 4 people found this review helpful

Very good, Very easy, Very filling!! - 3/8/09
KNICKI1

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
GENLAW

Incredible!

4 of 5 people found this review helpful

Excellent. Not too spicy and very tasty. - 10/27/08
LIGIAJOHN

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
LYNSIEX

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
IRONMIKE7707

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
NANAZOOMZOOM

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
LINDAC54

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
DEEALANA

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
STARLY1217

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
AQUAJANE

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
WRALNAJPZ

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
BARCLAYSMOM

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
DAVISAM1

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
JUDIQUE57

2 of 2 people found this review helpful

just perfect it is, made this and its ummmmmmmm good. - 10/26/10
SKITTLEMM

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
SILVERDUST

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
STLSKYE

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
1BABY1

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
JANEMITCHELL1

Incredible!

2 of 2 people found this review helpful

Excellent. even my husband liked it. - 11/3/07
ANOTHERAMANDA

Very Good

2 of 3 people found this review helpful

Very tasty - 10/19/07
H3DAKOTA

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
SUSANPEI

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
12LIBRA49

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
TRAILHAPPY

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
CPRTCHR

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
ANGELAKAYESWIM

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
GLORIA68

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
HALOS3RD

Incredible!

1 of 1 people found this review helpful

Really enjoyed this soup! - 9/8/09
ANTHEAMS

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
CHER321

1 of 3 people found this review helpful

This is my kind of soup. I love pumpkin anything. - 4/10/09
DMSGLASS

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
TRIXSHAR

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
XAOLIN

Good

1 of 2 people found this review helpful

very good, loved this soup - 4/9/08
DEE107

looks good - 3/22/21
CECTARR

Thanks - 1/27/21
RAPUNZEL53

Will make - 9/8/20
DMEYER4

Incredible!

great recipe - 8/17/20
TOMATOCAFEGAL

Very Good

Spiced pumpkin everything! - 8/16/20
JAMER123

Very Good

Very good soup. Lots of flavor. Added a couple other spices I like to use in my foods and was great. - 12/28/19
4CONNIESHEALTH

Incredible!

Excellent! - 12/12/19
SURFIE

This looks and sounds amazing. Can't wait to try it! - 12/7/19
KITT52

Good

I left out the flour and it was still good - 12/6/19
ARTJAC

NICE - 12/1/19
USMAWIFE

Very Good

A quick recipe for holiday craziness - 11/28/19
METAFUKARI

Very Good

Family liked this last night. I don't eat pumpkin~ - 11/25/19
SUNSHINE99999

good and savory - 11/19/19
MNABOY

Good

seasonal - 11/1/19
NEPTUNE1939

Very Good

tasty - 10/29/19
PATRICIAAK

:) - 10/29/19
ANHELIC

This soup sounds really great and tasty. different from the one I made before. looking forward to try this recipe.Thanks for sharing. - 10/2/19
PICKIE98

So many ways to make this your own without extra calories. - 9/30/19
SUSANBEAMON

Pumpkin soup just in time for Halloween, when I'll have fresh pumpkin. - 9/17/19
FISHGUT3

thanks - 8/25/19
REDROBIN47

I'm definitely saving this recipe for Fall. It looks delicious. - 8/1/19
KITTYHAWK1949

Incredible!

really enjoyed this - 5/29/19
RYCGIRL

very good - 1/18/19
LOSER05

Incredible!

yum - 1/8/19
CD1987279

Great soup for this time of year - 12/5/18
KATHYJO56

I didn't think I would like this, but it is good - 12/1/18
CHERYLHURT

Very nice - 11/30/18
JANIEWWJD

This soup was actually very good!!! - 11/23/18
ROSSYFLOSSY

Very Good

My wife absolutely loves this recipe! - 10/16/18
PWILLOW1

I MADE THIS JUST AS THE RECIPE SAYS. THE ONLY THING I WOULD CHANGE IS TO ADD MORE SPICES. - 10/14/18
HOLLYM48

Incredible!

I love this Spiced Pumpkin Soup Recipe! Yummy! - 7/12/18
NASFKAB

Great idea thank you - 4/13/18
SHOAPIE

Looks and sounds good. - 3/5/18
BONNIE1552

Think I'd really like this. - 2/15/18
SISTERPRETTY

interesting... - 12/30/17
LOUIE-LILY

Good count of protein and delish! - 12/30/17
CHERIRIDDELL

my daughter loved this - 11/16/17
PLCHAPPELL

Interesting. - 10/26/17
1HAPPYSPIRIT

Very Good

A delicious autumn treat! - 10/23/17
DJ4HEALTH

This looks good and will have to try it. - 10/2/17
BRIARGAL

Incredible!

really good soup! Will keep this recipe out this Fall! - 8/3/17
LIS193

Very Good

Made this without the flour and used coconut milk- yummy! - 3/12/17
1CRAZYDOG

Good

great! - 3/12/17
GOLFGMA

Very Good

I made this soup with just a few variations. My family loved it. I baked the sweet potato in the microwave and let it cool and didn't have to cook the pumpkin mixture as long. Not a fan of curry so left it out. - 2/4/17
DUBLINDIETITIAN

Incredible!

So good! I would increase the nutmeg a bit, and maybe even add a dash of ginger or clove. But my friend and I made this together - it was quick, easy, and so tasty! We used SO Delicious Coconut milk instead, and cut down on the broth to make it a bit creamier. Definitely will make this again! - 12/8/15

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