Spiced Pumpkin Soup

Spiced Pumpkin Soup RECIPE

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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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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.


    • 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


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!
    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

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  • 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

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  • 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

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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

    Was this review helpful?   yes  No

  • 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

    Was this review helpful?   yes  No
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