Chipotle Pumpkin Soup

Vegetarian
Gluten Free
Popular
Health score
11%
Chipotle Pumpkin Soup
45 min.
5
154kcal

Suggestions


Warm up your culinary adventures with a delightful bowl of Chipotle Pumpkin Soup! This vegetarian and gluten-free dish is not only a feast for the senses but also a comforting embrace on chilly days. With its rich, velvety texture and a hint of smokiness from chipotle peppers, this soup is sure to become a favorite in your kitchen.

Imagine the aroma of sautéed onions and garlic wafting through your home as you prepare this delicious starter. The combination of earthy pumpkin and zesty lime juice creates a harmonious balance of flavors that will tantalize your taste buds. Whether you're serving it as an antipasti, a light snack, or a starter for a gathering, this soup is versatile enough to fit any occasion.

Not only is this recipe popular among food enthusiasts, but it also packs a nutritious punch with only 154 calories per serving. Each bowl is a delightful blend of protein, healthy fats, and carbohydrates, making it a wholesome choice for anyone looking to indulge without the guilt. Top it off with toasted pumpkin seeds and fresh cilantro for an added crunch and burst of flavor.

In just 45 minutes, you can create a dish that is sure to impress your family and friends. So grab your ingredients and let’s get cooking! Your taste buds will thank you for this deliciously satisfying experience.

Ingredients

  • tablespoons olive oil extra virgin 
  • medium onion yellow chopped
  •  garlic cloves chopped
  • teaspoon ground cumin 
  •  chipotle peppers canned chopped for mild, 2 for spicy ( in adobo, 1 )
  • cups pumpkin pureed canned cooked chopped
  • cups chicken stock see thick for vegetarian or vegan option, can sub water for some of the stock (use vegetable stock )
  • teaspoon oregano or dried
  • teaspoons salt to taste
  • tablespoons juice of lime 
  • servings pumpkin seeds shelled toasted (pepitas)
  • servings cilantro leaves 
  • servings cream thinned sour with a little water so that it's runny

Equipment

  • bowl
  • frying pan
  • pot
  • blender
  • wooden spoon

Directions

  1. Heat oil in a large pot (8-quart) on medium high heat.
  2. Add the onions and cook for 3-4 minutes, until softened.
  3. Add the garlic, cumin, and chipotle, cook for 1 minute more.
  4. Add pumpkin, stock, oregano, salt, then simmer:
  5. Add the pumpkin, chicken stock, oregano, and salt. Bring to a simmer, reduce the heat and simmer for 20 minutes, partially covered.
  6. Toast pumpkin seeds: If you are working with raw pumpkin seeds, now would be a good time to toast them. (If your pumpkin seeds are already toasted, skip this step.) Just spread them out in an even layer in a frying pan on medium high heat. Stir with a wooden spoon while toasting, until the pumpkin seeds are fragrant and are lightly browned.
  7. Remove to a bowl.
  8. Purée soup:
  9. Remove the soup from heat. Working in batches of 2 cups each, purée the soup in batches, holding down the lid the your blender tightly while puréeing, and starting on a slow speed. Return the puréed soup to the pot.
  10. Add lime juice. Adjust seasonings to taste, adding more salt, cumin, oregano, or chipotle to taste. If the soup is too thick, add more stock or water to desired consistency.
  11. Serve with toasted pumpkin seeds (pepitas), crema fresca drizzled over the top, and chopped cilantro.

Nutrition Facts

Calories154kcal
Protein7.03%
Fat47%
Carbs45.97%

Properties

Glycemic Index
45.2
Glycemic Load
9.74
Inflammation Score
-10
Nutrition Score
13.651304241108%

Flavonoids

Eriodictyol
0.13mg
Hesperetin
0.54mg
Naringenin
0.02mg
Apigenin
0.01mg
Luteolin
3.04mg
Isorhamnetin
1.1mg
Kaempferol
0.15mg
Myricetin
0.04mg
Quercetin
4.58mg

Nutrients percent of daily need

Calories:154.08kcal
7.7%
Fat:8.75g
13.46%
Saturated Fat:2.19g
13.7%
Carbohydrates:19.25g
6.42%
Net Carbohydrates:17.31g
6.29%
Sugar:8.42g
9.36%
Cholesterol:7.08mg
2.36%
Sodium:1690.1mg
73.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.94g
5.88%
Vitamin A:16297.87IU
325.96%
Vitamin C:20.89mg
25.32%
Potassium:713.45mg
20.38%
Vitamin E:2.95mg
19.66%
Manganese:0.37mg
18.72%
Vitamin B2:0.24mg
14.01%
Copper:0.27mg
13.69%
Iron:2.19mg
12.16%
Phosphorus:115.72mg
11.57%
Folate:36.88µg
9.22%
Vitamin B6:0.18mg
8.83%
Magnesium:35.12mg
8.78%
Vitamin K:8.64µg
8.23%
Vitamin B1:0.12mg
7.76%
Fiber:1.94g
7.75%
Calcium:71.53mg
7.15%
Vitamin B5:0.65mg
6.5%
Vitamin B3:1.26mg
6.3%
Zinc:0.81mg
5.38%
Selenium:1.51µg
2.15%