Spiced Pumpkin Soup


  • 1 Tablespoon butter
  • 1 cup onion, chopped
  • 3 Tablespoons all-purpose flour
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon ground nutmeg
  • 2 garlic cloves, crushed
  • 1 cup peeled and cubed sweet potato
  • 1/4 teaspoon salt
  • 2 14-oz cans of nonfat and low-sodium chicken broth or vegetable stock
  • 1 15-oz can of pumpkin
  • 1 cup 1% milk
  • 1 Tablespoon fresh lime juice


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

This article uses material from the Wikibooks article “Cookbook:Spiced Pumpkin Soup“, which is released under the Creative Commons Attribution-Share-Alike License 3.0.

Published by Generation Kid Strong

My name is Lisa Salas and I am the founder of Generation Kid Strong. My passion for children's fitness and health comes from my background in fitness, medicine and of course being a parent myself. I've been in the fitness industry for over 10 years and have specialized in children's weight loss for over 4 years. I also worked as an EMT for over 5 years and witnessed firsthand the problems facing our youth and their health. Our goal at Generation Kid Strong is to provide our upstate community with resources to overcome the struggles associated with childhood obesity. We want to reach and help as many families as possible. As a mother of two girls I want for them, the same as any parent would and that's for my children to be healthy and happy. I know that if we start with our youth we can change their future as adults. Like Fredrick Douglas said "It is easier to build strong children than to repair broken men."