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Spiced Pumpkin Soup Recipe

Looking for an easy Spiced Pumpkin Soup recipe? Learn how to make Spiced Pumpkin Soup using healthy ingredients.


Submitted by shellybelly1

Makes 6 servings



You've probably never had soup like this before!

Recipe Ingredients for Spiced Pumpkin Soup

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 sweet potato, peeled and cubed
1/4 teaspoon salt
28 oz. chicken broth, low sodium
15 oz. of pumpkin
1 cup skim milk
1 tablespoon fresh lime juice

Recipe Directions for Spiced Pumpkin Soup

  1. Melt butter in a Dutch oven or large saucepan over medium-high heat. Sauté onion for 3-4 minutes then add flour, curry, garlic, cumin and nutmeg and sauté 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.

Categories

Main Dish

Nutrition Facts
Serving Size 306.9g
Amount Per Serving
Calories
131
Calories from Fat
27
% Daily Value*
Total Fat
3.0g
5%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
6mg
2%
Sodium
565mg
24%
Potassium
526mg
15%
Total Carbohydrates
20.6g
7%
Dietary Fiber
3.7g
15%
Sugars
7.8g
Protein
6.2g
Vitamin A 352% Vitamin C 20%
Calcium 10% Iron 10%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • High in dietary fiber
  • High in niacin
  • High in phosphorus
  • High in potassium
  • Very high in vitamin A
  • High in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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