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[NEW] 30-minute Pumpkin Soup

Pumpkin is a beloved fall flavor, and it pairs wonderfully with some of the favorite flavors of Latin American cuisine, including corn and jalapeño. This soup comes together in very little time and will reheat perfectly for lunches throughout the week.
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Prep Time: 15 min.
Cook Time: 30 min.
Total Time: 45 mins
7 Servings
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[NEW] 30-minute Pumpkin Soup

Ingredients

  • 2 Tbsp. canola oil 1 onion, chopped 1 bell pepper, chopped
  • 2 cups corn 1 jalapeño pepper, seeded and chopped
  • 2 cloves garlic, minced
  • 2 tsp. chili powder 2 (14.
  • 5 oz) cans low-sodium vegetable broth 1¾ cups pumpkin puree ½ tsp. salt Dash cayenne pepper
  • 2 Tbsp. lime juice

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Instructions

  1. Heat oil in a large saucepan over medium heat. Sauté onion and red pepper until almost tender (5-6 minutes).
  2. Add the corn, jalapeños, garlic, and chili powder. Sauté until corn is just browning (2-3 minutes).
  3. Stir in the broth, pumpkin, salt, and cayenne pepper. Bring to a boil. Reduce heat to low, cover, and simmer to combine flavors (10-15 minutes).
  4. Stir in lime juice to serve.

Nutrition Facts

7 servings per container
Serving size 271 g
Amount per serving
Calories 109
% Daily Value*
Total Fat 4.8g 6%
Saturated Fat 0.5g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 264mg 11%
Total Carbohydrate 16.4g 6%
Dietary Fiber 3.05g 11%
Total Sugars 6.7g
Includes 0g Added Sugars 0%
Protein 2.4g
Vitamin D 0mcg 0%
Calcium 30.9mg 2%
Iron 1mg 6%
Potassium 348.6mg 8%

*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.

Practical Notes
No additional notes for this recipe.

Score Breakdown

+ More
  • Fiber
  • Vitamins & Minerals
  • Whole Grains
− Less
  • Additives to Limit
  • Added Sodium
  • Added Sugar
+5 -3 =2
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