Pumpkin Soup

Pumpkin Soup Recipe
Photo: Karry Hosford
Pumpkin and sweet potato add vibrant color to this curry-spiced first course.


6 servings (serving size: 1 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 121
Caloriesfromfat 21 %
Fat 2.8 g
Satfat 1.6 g
Monofat 0.7 g
Polyfat 0.2 g
Protein 5.1 g
Carbohydrate 19.7 g
Fiber 3.5 g
Cholesterol 7 mg
Iron 1.5 mg
Sodium 565 mg
Calcium 85 mg


1 tablespoon butter
1 cup chopped onion
3 tablespoons all-purpose flour
1/2 teaspoon curry powder
1/4 teaspoon ground cumin
1/4 teaspoon ground nutmeg
2 garlic cloves, crushed
1 cup (1/2-inch) cubed peeled sweet potato
1/4 teaspoon salt
2 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
1 (15-ounce) can pumpkin
1 cup 1% low-fat milk
1 tablespoon fresh lime juice
2 tablespoons chopped fresh chives (optional)


Melt butter in a Dutch oven over medium-high heat. Add onion; saute 3 minutes. Stir in flour, curry powder, cumin, nutmeg, and garlic; saute 1 minute. Add sweet potato, salt, broth, and pumpkin; bring to a boil. Reduce heat; simmer, partially covered, 20 minutes or until potato is tender, stirring occasionally. Remove from heat; cool 10 minutes.

Place half of pumpkin mixture in a blender or food processor; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining pumpkin mixture. Return soup to pan; stir in milk. Cook over medium heat 6 minutes or until thoroughly heated, stirring often (do not boil). Remove from heat; stir in juice. Garnish with chives, if desired.


MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

December 2002
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