FoodLink - Purdue Extension

Sweet Potato Pumpkin Soup

Recipe adapted from Oregon State University Extension's

15 min
30 min
Total Time
45 min
Servings: 8


1 teaspoon vegetable oil
1 cup onion (chopped)
1 teaspoon ginger (ground)
1⁄2 teaspoon curry powder
1⁄4 teaspoon cumin (ground)
1⁄4 teaspoon nutmeg (ground)
2 cloves garlic (minced) or 1/2 teaspoon garlic powder
2 cups sweet potato (peeled and cubed)
2 cups low-sodium, fat-free chicken broth or vegetable broth (see quick tips)
1 1⁄2 cups water
1 15-ounce can pumpkin
1 cup nonfat or 1% milk
3 tablespoons reduced fat sour cream


  1. Heat oil in large pot over medium-high heat.

  2. Add onion and sauté for 3 minutes.

  3. Add ginger, curry, cumin, nutmeg, and garlic and cook for 1 minute.

  4. Stir in the sweet potato, broth, water, and pumpkin and bring to a boil. Reduce heat and simmer until the sweet potato is soft (15 to 20 minutes), stirring constantly.

  5. Stir in the milk until heated through (don’t boil).

  6. Ladle into bowls and top with 1/2 tablespoon low-fat sour cream.

  7. Refrigerate leftovers within 2 hours.

Quick Tips

The broth for this recipe can be canned or you can make it from bouillon. For each cup of broth use 1 cup of very hot water and 1 teaspoon or 1 cube of bouillon.