Sweet Potato Pumpkin Soup

Not only is this root vegetable delicious and versatile, it is also great for our health. Just one cup of sweet potato is enough to meet the daily recommended intake of both vitamin A and vitamin C; two nutrients that are essential for maintaining our vision and organ health. Sweet potatoes are also full of potassium; an essential mineral that can lower our blood pressure, reduce excess sodium in our bodies and even help to regulate our heart beat. While we usually think of sweet potatoes in their typical orange color, sweet potatoes also come in purple.

Sweet Potato Pumpkin Soup
Level: Easy Prep: 15-minutes Yield: 8 servings
Total: 30-minutes   Serving Size: 1 cup

Ingredients

  • 1 teaspoon vegetable oil
  • 1 cup chopped onion
  • 1 teaspoon ground ginger
  • ½ teaspoon curry powder
  • ¼ teaspoon ground cumin
  • ¼ teaspoon ground nutmeg
  • 2 cloves garlic, minced or ½ teaspoon garlic powder
  • 2 cups sweet potato, peeled and cubed
  • 2 cups low-sodium, nonfat chicken broth (see notes)
  • 1 ½ cups water
  • 1 can (15-ounce) pumpkin
  • 1 cup nonfat or 1% milk
  • 3 tablespoons low-fat sour cream

Directions

  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 for 15 to 20 minutes, or until the sweet potato is soft, stirring constantly.
  5. Stir in the milk until heated through (don’t boil).
  6. Ladle into bowls and top with ½ tablespoon low-fat sour cream.
  7. Refrigerate leftovers within 2 hours.

Cook's Note

Recipe and Photo Source: Oregon State University Extension

 

Nutrition Facts

8 servings per recipe
Serving size: 1 cup
Calories 90 Amount per serving

Content % Daily Value
Total Fat 2.5g 4%
Saturated Fat 1g 5%
Trans Fat 0g  
Cholesterol 5mg 2%
Sodium 60mg 3%
Total Carbohydrate 16g 5%
Dietary Fiber 4g 16%
Total Sugars 6g  
Protein 4g  
Vitamin A 230%
Vitamin C 6%
Calcium 8%
Iron 4%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Mazzullo, N. 2021, Sweet Potato Pumpkin Soup, Extension, University of Nevada Reno, Cooking Series, Season 1, Episode 1

Extension Associated Contacts

Mike Bindrup
Mike Bindrup
Michelle Davis
Michelle Davis
Reyna Mendez
Reyna Mendez
 

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