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Be Orange.

Food for Thought: Sweet Potato Pumpkin Soup

October 1st, 2012

Food for Thought, brought to you by the Oregon State Student Health Services Dietician Lynn Cordes, MS, RD, LD

Settle into fall with this healthy, 15-minute soup! Stock up on your Vitamin A from orange sweet potatoes and pumpkin while getting a great source of fiber too! The garlic, curry, nutmeg and cumin are the perfect combination of spice and savory. Use plain Greek yogurt in place of sour cream to get an additional dose of those gut-friendly probiotics!

Food Hero Recipe:


1 tablespoon oil
1 cup chopped onion
1 teaspoon ground ginger
1⁄2 teaspoon curry powder
1⁄4 teaspoon ground cumin
1⁄4 teaspoon ground nutmeg
2 cloves garlic, minced
2 cups sweet potato, peeled and cubed
2 cups low-sodium, fat free chicken broth
1 1⁄2 cups water
1 can (15-ounce) pumpkin
1 cup low-fat 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, chicken broth, water, and pumpkin and bring to a boil.
  5. Reduce heat and simmer for 15 to 20 minutes, or until the sweet potato is soft, stirring constantly.
  6. Stir in the milk until heated through (don’t boil).
  7. Ladle into bowls and top with 1/2 tablespoon low-fat sour cream.
  8. Refrigerate leftovers within 2-3 hours.

For nutritional information, information about prep time, cooking time, and to adjust ingredients to particular serving sizes, please view this recipe on the Food Hero website here.

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