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Recipe: Spiced Pumpkin-Sweet Potato Soup with Kefir

Sweet and spicy, creamy and thick, this is almost more of a thin mash than it is a soup. The spices work well here and complement the onion and garlic enough to play up the natural sweetness of the pumpkin and sweet potato, but not so much that it tastes like dessert.

This soup is served warm, not hot, allowing the milk kefir to maintain its probiotic value.


  • 4 Tbsp. butter
  • 1 onion, chopped
  • 2 celery stalks, chopped
  • 3 garlic cloves, minced
  • 1 small baking pumpkin, baked, seeded, and mashed
  • 2 sweet potatoes, peeled and chopped
  • 4 cups broth or a combination of broth and water
  • 1 Tbsp. fresh grated ginger
  • ½ tsp. allspice and nutmeg
  • 2 Tbsp. honey
  • 2 cups whole milk kefir


  1. Sauté onion, celery, and garlic in butter until vegetables begin to soften. Add vegetables, broth, spices, and honey, and season with salt. The broth should almost cover the vegetables. If it doesn’t, add more water as needed.
  2. Cover, bring to a simmer, and cook 30 to 45 minutes or until all vegetables are very tender. Remove from heat and mash soup up with a potato masher until desired consistency is reached, or put it through a blender or food mill as desired. Cool 20 to 30 minutes.
  3. Once soup has sufficiently cooled, stir in milk kefir. Taste and adjust salt as necessary. Serve warm.

At A Glance

PREP: 10 minutes
COOK: 1 hour, 15 minutes
TOTAL: 1 hour, 25 minutes
YIELD: Makes about 6 cups.